Runner's Forum: Hello! New runner

Hi everyone!  My name is Liz and I've recently moved to the UK (originally from New York).  I used to run for 1-2 miles everyday (indoor gym) until I hurt my knee (about 4 years ago). I've recently picked up running again last fall, in a gym on a treadmill and started very slowly.  I'm back up to running about 2 miles, but worried about hurting my knee again. Can anyone give some advice on proper running techniques? For example, how are your feet supposed to be positioned on the pavement? Do the ball and heel always touch?  When should I get proper running shoes? (instead of cross trainers and such)  How do you hydrate yourself when running outside-do you carry a water bottle with you or just drink water after you are done?

Sorry for all the questions!  Thanks for any advice  =)

Liz:

Welcome back to the world of running.  We all have a natural running form, so much of it will be genetic.  My guess is your knee problems resulted from overtraining, or running in the wrong shoes.  You must discover (go to a good running store) whether you need neutral cushion shoe or one with some degree of stability or even motion control.  Your shoe can affect your shins, knees, lower back and much more.  I can't overstate the importance of running in the correct shoe.  Don't run in cross-trainers.  Run in pure running shoes (I prefer Brooks or Asics).

You don't need to carry a water bottle for the low mileage you mentioned.  Just hydrate well throughout the day, especially immediately before and after your runs.

I hope this helps.

Have fun!