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Originally Posted by eurobounce
Gander, I understand you are the man to go to when seeking some jogging advice. To give you some background: I had knee surgery on my left knee 4 years ago, I also have bone on bone and tendenitis in the same knee. I have been taking a supplement to build up the cartlidge in the knee so the bone doesnt rub and I also have been doing exercises on the knee to get rid of the tendinitis. I decided to test my knee last night by doing a real real real light job. I prob went about 3/10th's of a mile. I woke to no soreness or swelling. I also did light jogging tonight and so far so good. My question to you is this--What kind of running schedule would you suggest for a man who has not exercised in 10+ years with the knee problems that I have? I also am 6'1 and I weight 263. I was real real tired after doing that light jogging. Please advise and thanks in advance and please be sensitive to any stupid questions I may ask.
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High-speed walking is also an option. I quit running long before I hurt myself simply because I'm not much of a runner and switched instead to walking. I find it much more satisfying in that as a runner, I was an ultrashort sprinter limited to about 100m (there are not too many 100m "fun runs" out there) but as a walker, I can finish marathons. In 10 years, I've never had an exercise- or competition-related injury.
Walking does not have the cachet that running does, but high-speed walking can confer realistic cardiovascular benefit and increase bone mass without the higher risk of damage that jogging or running poses. Walking tends to get pegged as a distant second-preferred alternative for people too unfit or unsound to run, and often ends up as a last resort for runners who have accumulated too much damage to run anymore, but trust me, if you're walking with sufficient intensity, you're getting plenty out of it. As a non-racewalker, I can do 11:20 miles, averaged 13:20 miles in my most recent marathon and am almost as fast up and down steep grades and on uneven terrain.