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My knees are bad enough that getting up or down bleachers is something that requires forethought so running is a non starter but a good elliptical actually makes my knee feel good.
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It's the same as running or riding a stationary bike; both of which or boring as hell. You'll also be able to push your body harder because you'll be having more fun.
Running wrong can indeed hurt you. And unless you have done it and learned it, you are probably running wrong. Done right the impact on your joints is minimal and can actually improve joint function.
I know a little about running.
The "long and slow" is what I consider to be something that I do for 45 min to 60 min where I can have a conversation while doing it. This can mean running at a slow pace and even having to stop and walk if I am going up a hill.
High intensity intervals is anything where you go as hard as you can go for a short time (30 sec or so), then a short rest (30s to 60s) and repeat for 5-10 min worth of effort, BUT YOU MUST WARM UP FIRST for about 10 min or so with anything.
A completely unscientific but still reasonably efficient training regimen (FOR A WEEKEND WARRIOR) would be something like:
- Long and slow 2x-3x a week
- HIT 1x a week
And then add or subtract the HIT if you ride on the weekend or don't.
The HIT is very efficient to build cardio, but because you suffer, its not much fun. The long and slow works well to mix it in and you really do benefit from a base level of fitness. Its more fun to run, row, or cycle when you can actually enjoy what you are doing and not about to vomit.
The TL;DR is "go slow" to "go faster" when it comes to building that cardio base. Go slow enough to have fun doing it. Mix in an interval or two. At 54 I can easily do a 20 min moto at full pace when doing a regimen like this.
Hell, 5k sprint racers regularly run 15-20k slow runs exactly for that reason. Without a high level of base aerobic fitness, speedwork is almost useless.
It's brutal, but fun.
I wanted to see how high I could get my heart rate...I thought I
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