Karsten C wanted to know:


Here’s my current running plan from Runner’s world. All running is done on the street or on a pavement track at the Y in the case of interval/tempo work.

Monday : 10-12 miles (5.2mph)
Wednesday : 3-5 miles (5.2mph)
Friday : 4 miles (800m intervals/1600m intervals/3 mile tempo)
Saturday : 3-5 miles (5.2mph)

The Pain :

Over the past few weeks, I’ve started to feel an increasing pain in my knee. It runs in a line fron the top of my knee, down the middle of the kneecap it seems. The pain feels to be withing the knee, behind the knee cap. I dunno, it’s hard to describe. The pain occurs sometimes randomly, mostly when I sit at my computer (which I do for long periods of time). Recently it’s started to hurt walking up the stairs and on hills. It’s always hurt when driving (which I also do a lot since I am a professional tutor). In the past 2-3 weeks, the pain has happened, occaisionally, during my speedwork. That pain is a bit sharper and the knee sort of feels “unstable.” Yesterday, the pain only occurred for a bit and went away after 100m. Two weeks ago, the pain occurred and lasted for 2-3 laps and almost was enough to stop my speedwork. Mostly, the pain was in my right knee, but just yesterday it started in the left knee too!

I’m also fairly concerned that the Kung Fu that I’ve started is also hurting my knees, as the timing of the running knee pain and the beginning of the class is somewhat coincidental.

I’m taking steps to try and fix the problem in various ways. Treating it as a possible leg muscle imbalance, I’ve tried doing isometric hamstring, hip abductor exercises. My friend ordered me some Chinese herbs to make tea and compresses out of. I’ve also reduced my mileage by ~half. I’m probably also going to start biking as well as regularly take Glucosamine/Chondroitin.

My questions are :
1.) With all the squatting I do, is it more likely that my hamstrings are stronger than my quads?
2.) Should I cut out my squats?
3.) (and most importantly as I am training for Marine Corps OCS) How can I modify my running to keep reducing my 3 mile run time?
4.) How can I take care of my knees?

Long and involved question, but would appreciate any and all advice.

Advice Seeker wanted to know:


OK this is the deal. Please serious answers only! I want to get tone, lose a little weight, and change my bad ways of eating for good. Here is what I AM doing if anyone could steer me in the right direction, offer advice, or tell me I am on the right path I would appreciate it…

Breakfast: 1 Nutra-grain cereal bar Cherry or Strawberry
Snack: No Fat Yogurt sometimes with 2 tablespoons oatmeal added to it
Lunch: Either a ‘wrap’ or salad (spinach burrito style wrap bread with fresh spinach, 1 cheese slice, turkey ham 2 slices and pepperoni 2 slices (if we have), & tomatoes if we have it and spicy mustard; salad – ice burg lettuce or what is on sale with fresh spinach, tomatoes, 1 slice of meat, banana peppers, 2 table spoons fat free ranch, 1/2 shredded carrot)
Snack: 1 small Apple or 1 carrot (or both)
Dinner: 1 portion meat about 8oz (beef or chicken) 2 small sides of vegetables

Exercise consists of walking, isometrics, sit-ups or a combo if any…should I get a video???
I am an avid coffee drinker!!! 2-4 8oz cups a day 2 packets Equal and 1 ½ and ½ or 1 tablespoon creamer

Am I not drinking enough water? I try to drink 4 full glasses (about 16 oz each) a day…

I try and add plenty of HEALTHY things to my diet…fruits, vegetables, meats, dairy etc. Where am I going wrong? I just GAIN weight I don’t LOSE it. Should I get a workout video for home? Winter is coming I will not be able to walk comfortably outside for much longer…Am I eating the wrong foods? Do I need more water? More exercise? Different foods? more food? Less food? Please help!

Any advice, experiences, stories would be appreciated! Thank you

ubergeneral1 wanted to know:


Ok anyone with half a brain knows situps work your hip flexors, and crunches are just as retarded. I know that really seeing abs is more a function of having low body fat. I am in the process of losing that body fat though, and my abs are really coming in well. But I do want to build more muscle there.
What is a good HIGH INTENSITY AB EXERCISE. By high intensity I mean an exercise that I can do isometric or very low reps (3-6) and hit failure. Sorry if I come across as rude but 95% of the people on here have no clue what they are talking about. I would love to hear from someone with real bodybuilding experience

black_rose_draven wanted to know:


i am interested in locating weighted clothing that looks natural or can be worn easily under normal clothing because i dont have the extra time to exercise and want some resistance when i am running around and lifting and whatnot at work. but all i can really find is this sensorycritters.com which is weighted clothing for autistic kids. can anyone link a good webpage for weighted clothes?

also i’m not trying to lose weight, just build alittle muscle. gain some tone. i preformed isometric exercises with my legs when i was younger and not have legs like a workhorse but the rest of me is lacking muscle definition severely