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- Jan 13, 2006
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I can only speak for my own experience and won't presume to diagnose anyone. While I believe medical studies are relevant and important, as a long-time fitness devotee I also believe athletes know their own bodies better than anyone and due to individual differences, sometimes YMMV.
I'm 47 and have been running for 32 years + weight training and combat sports. Started in HS track + cross country, then lots of running and road marches in the military, then recreational races up to marathon distance. My PRs were 17:42 5K and 3:44 for my one and only marathon at age 28. I'm 5' 8.5" and have been 160-170 lbs most of my adult life.
IMO most of what @Aerosol says in his first post isn't controversial. Running on concrete delivers more impact to your joints, and good running shoes are critical if you want to avoid knee problems. If running on hard surfaces is unavoidable (I generally have to run on asphalt), good shoes are even more critical.
Don't cheap out on shoes and avoid the substandard fashion choices that are half the market. Best bet is heavy, cushioned "daily trainers." I've been a fan of Asics gel Nimbus and Kayano for years. Look at reviews, then go to a store and try them on. Reserve these only for training runs and not for casual wear. With regular use, you need a new pair of running shoes AT LEAST once/year. Dirt and dust gets into the outsole and hardens it over time - a 2-year old running shoe outsole will feel like rock compared to an identical new pair.
Staying well hydrated is key. 3 liters is arbitrary but most people are dehydrated to some extent. General rule if you're not pissing every hour and your piss isn't close to clear, you're probably dehydrated which will be suboptimal over the long-term. Water consumption should be on top of coffee and juice if any.
Stretching has benefits and shouldn't be any argument there.
"Lifting weights with knees" is ambiguous and I interpreted that as leg extensions on a machine. Anecdotal I know but I used to do those in my 20's and that was also the only period I experienced knee pain after runs. I've had no issues since switching to barbell squats and deads, and I'm convinced squatting ass to grass with clean form has improved my knee health.
TLDR: IMHO I recommend (as long as you have good, cushioned running shoes) TS try an easy 1-2 mile run next week and see how you feel. Even if you're in otherwise good shape, running stresses your knees and joints and your body needs to build up tolerance. Even as an experienced distance runner, I'm only going 2-3 miles if I haven't run in a few months. Going 5 miles off the bat I'm asking for muscle and joint pain.
Top shelf post sir. Much respect.
BTW I’m not trying to debate here, only care to help TS.