Any Runners Out There? Running and Preventing Injury

a 5K is a good distance for an eight year old (still doing half years at this point??) and for you if you've been out of it for a while. your run/walk plan is a good one.

don't feel as if you have to push it super hard. a 3 minute run and 1 minute walk is fine too. and the 'run' can be a jog. it takes muscles and wind a while to build up.

don't expect your 8 year old to keep up with you. you're a young woman with long legs and experience in running. she shouldn't be starting out pushing it to the point of exhaustion. you can make your intervals even shorter- a one minute jog, 15 second sprint, another minute jog and one minute walk. you work up to sprints, you don't leap into 'em.

one of the best things you can do for both of you is to get really good shoes. i've tried a bunch and settled on altras. but don't skimp in this department. take it from someone who despite a lot of care got injured feet.

do your faster running without your daughter. i'm thrilled you're loving it again, but don't let your newly rediscovered joy leave her in the dust.

remember to stretch AFTER you run, and to warm up thoroughly and slowly.
happy running!
khairete
S.

My husband has always been a runner. Each weekend morning he spends at least 15+ minutes stretching/warming up and about ten min at the end walk off/cool down/stretch. He wears clothes to keep his legs warm in the cooler weather, to keep the muscles warm.

Arnicare (arnica gel) can help topically with sore legs. As J. S suggested, do see a doc if you are having pain; they can give you better recommendations and possibly PT exercises if necessary.

Fun shouldn't hurt.

I stand in a school kitchen 4 1/2 hrs 5 days a week.
My legs never hurt while working but my shins use to ache after work.
I've discovered compression socks - and my legs feel great even after a long day.
Runners are using them and you see them in a lot of sports now.
You can find them in many colors on Amazon - some are footless (calf sleeves) - they still work great.

http://www.active.com/running/articles/5-reasons-to-wear-...

They have running instructors, might be a fun mother daughter thing. The problem with taking advice from others is we all have different needs. I was already running 3 miles a day but listened to my sister in law about the compression socks, or knee socks. Now I am waiting for Friday to come to see my orthopedic surgeon to find out how much damage I did to my right leg. I can barely walk, running right now is not happening.

There are not a lot of stories about those socks damaging your legs but they can so check with your doctor, talk to professionals.

Most people in 5Ks do plenty of walking, so it's okay!

I have a family of runners, and I can suggest really good shoes. Go to a running store and be properly fitted, by people who watch you walk and run (either on the sidewalk or on a treadmill). Don't go to a chain store staffed by college kids or people in commission. What might be a good brand for me won't be a good brand for you. You might call the track or cross country coach at the high school to find out where they send their team members - that was a lifesaver for us.

Compression socks are okay but probably not necessary for people at your daughter's level.

Proper stretching and cool down exercises are important - you can consider a foam roller. Watch a youtube video to learn how to use it, or ask the people at the running store. And strength training is fine, but make absolutely sure that you are both focused more on form and core work, and not on the amount of weight. That's a huge mistake that a lot of newcomers make, especially kids - they lift improperly and wind up doing damage.

Cross training is okay too - bike ride on the non-running days, and not for speed or endurance, just to stay loose and start to build up some stamina and breathing control/capacity.

The idea is to do a little better than you did the last time - a second off your time, an extra 1/10th of a mile. It's not about competing with others, but only about improving yourself. What happens to most people is they do too much, get injured, and get discouraged. Don't be like those people!

Meh, not really pre-run exercises, but maybe warm up and do some post-run stretching. Google post-run stretching -cool down yoga moves. And well, be sure you are wearing good shoes, of course. :)

Have fun. I've been so busy lately I haven't gotten back at it since my last run/walk 5K in the spring. It's finally cooled down some here, and I'm ready, just haven't had the time. 44 is no big thing. I didn't even start running until I was 43. :D

A good plan is to talk to her about how you both will plan to run/walk the race. Take turns running for a little and then walking. Tell her lots of runners do this and it's a great way to complete a race and still feel good. I think going out for a practice run every other day or so will help her to build muscles. I think that 3 miles (5k) is not too far a distance for an 8 year old! At this age and younger my kids would hike/run further than that when would hike on trails all the time. But it is a good idea to train a little. Your daughter will love it and will have a lot of fun!

start with a talk with your dr. make sure your body can handle this. and your childs pedi as well. then ask for recommendations for trainers inthe area that can help you train the right way for your needs. we here online don't know your total situation so listening to us is not the best idea.every person is different... J. S has the reason why we don't listen to non professional advice. so find a professional and get training with them.