proper way to run

Hey everyone.  This summer, I have been upping my miles in order to train for a half-marathon.  I'm running anywhere from 5-20 miles a week.  Lately, my shins, ankles, and knees have been hurting, and my ankles have been quite swollen.  I don't think I'm running properly.  When I run, the first part of my foot to make contact with the ground is my heel.  I don't think this is correct, and I believe it's what's resulting in my sore legs.

Cany anyone give me advice on the proper way to run/jog?

Thanks!

From what I know, you roll through the foot - heel to toe.  So it sounds like you're doing it right.  You could try to focus your efforts in the quads and rest of the legs more - keep them strong and you'll lessen the pressure on the ankles and feet.

Maybe it's not the way you run but the intense training that's got you hurting.  Marathons are hard core.

(BTW, I'm not an expert or anything.)

I am not sure if heel stiking is causing your ankle and knee pain but landing on your heel (heavily) while you are running actually can cause you to run slower because it brakes you and causes your legs to do all of the work. 

A more efficient way to run is to land on your mid foot or to lightly land on your heel with your foot just about directly under your body.  This actually positions your foot and leg to propel you into the next stride.  I would be cautious of making a huge change in the mechanics of your running. By making a drastic change, you may be going against your body's natural mechanics and tendencies and end up hurting yourself more.  However, if you are striking heavily on your heels than perhaps you can try landing just a little farther forward on your foot so you are striking your heel lightly.

Another thinng you did not mention were your shoes.  Have you been to a running store where they help fit you for shoes based on the mechanics of your running?  I do not mean a big box sports store but a specialty running store.  The wrong shoes or even worn shoes could definately cause the problems you are describing.

 

As the others have said, a heel strike can be detrimental to your overall stride. Using your heels is a natural brake for the body, so avoid doing it if you're not trying to brake.

For NOW, do not worry about how you're striding...apart from your strike. Try to land with the mid-sole of your foot, and roll off through the toe. You can kick your foot up, but too much will just be inefficient. Also, watch for 'bounce'. That's also inefficient. The view in front of you should not be shaking violently!

Forgive me if I am asking an obvious question, but have you been properly fitted for good running shoes by a specialist running store?

I would look at your training. 5-20/week is a huge variation and is probably causing the trouble. Heel-to-toe is correct (land lightly on heel, roll through, never straighten lead leg, etc; you can check online for more on running stride). If working on a more consistent running program does not correct the problem, it is also worth having a professional trainer check out your stride. I worked with track coaches when younger and learned a lot, and I can't tell you how many people I see with really poor running form. I want to stop them and say "get a pro to work with you!! You are going to do yourself serious injury!" But I don't! Arms, upper body, etc., all make a difference in how you feel and perform.

It would also be a good idea to take off enough time to let the soreness heal completely and then go back to running but working up to longer distances slowly and more consistently. Aim for a weekly average you can do consistently. An occasional "stretch" (running more than you usually do on one specific run, once a week at most) won't hurt you but swining back and forth between weekly totals that vary a lot means you are putting a lot of stress on your body when it may not be ready for it.

thank you all for your replies.  the reason that i say my milege is between 5-20 is because of the soreness i have been suffering.  i have been running here and there for about five years, and for a while i was up to about 30 miles a week.  lately, i have had to cut back drastically because of the soreness.  now, i go between jogging and the elliptical.  i love the way running relieves stress, so i can start running and go 5 or 6 miles without even really noticing.  that is why i have such a broad range.  as for the running shoes.. i have always used the same brand of asics-- replacing them every couple months.   i haven't been properly fitted, so maybe i should take that into consideration.

i really appreciate all of your wonderful advice.. this is why i love CC so much! :)

Most of my life I've had problems with tendonitis and other running related problems.   Until I got a good pair of sneakers that are the correct type for my feet.  I am a neutral runner and had been wearing snearing sneakers for pronation, which was throwing me off.  I wear Asics.  Not the cheap $60.00 Asics, but the ones that cost about $120.  I figure if I'm going to devote alot of time to running I should invest in a good pair of sneakers.  (Actually in the past I always just bought a mid-level sneaker that looked pretty until I realized how detrimential i was to my running and health.  )

Anyway its made a world of difference and when you look at it in the long run buying 2-3 pairs of $120 sneakers per year is pretty cheap.  That's only $240-$360 per year to support my hobby.

 There's any number of good running programs you can follow to get from your current fitness level to where you want to go - you want to only gradually increase mileage and speed to avoid injuries while you're building up your fitness.

 First off, visit running.about.com, and read this article from Runner's world  - you might also want to join the rest of the gang doing the no business running workout - a sports-specific strength training routine that'll help you out.

 Also, make sure you get some good shoes that are suited to your gait - visit a specialty running store and have them analyze your running style and tell you what short of shoes you need. If the shoes they recommend are too expensive for your tastes you can find all sorts of cheap running shoes online, but you need to know what make and model shoe gives you the right support before you pick something out. Getting the right shoe means not having to spend a month on the couch with shin splints :)

 Oh, and use the Smartcoach program from Runners' World to get a sane training schedule for your needs :)