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I'm sorry you're having a rough time. I really don't have any answers for you, other than maybe your knee pain deserves a call to the doctor. If you have pain it's a sign something is wrong. Running on it may make it worse. As much as you don't want to hear it, you may want to consider holding off on running until you know what's wrong. Try an elliptical - it's pretty low-impact and, using the right settings, can help your endurance until you know what's what.
Congrats on quitting smoking - I know exactly how hard that is!
Although the knees hurt that may not be where your problem is. Sometimes there is a problem someplace else that DOESN'T hurt, but that problem results in undue forces or circumstances someplace, and then the pain shows up there. My PT has told me of cases where a patient has had Plantar Fasciitis and he has worked ONLY on the hips and the foot pain goes away.
By chance do you sit a lot during the day? As more and more of our lives (professional and personal) involve computers all the sitting is just MURDER on the glutes. If they're not working well it can cause a chain reaction down the entire leg.
I obviously don't know if that is your particular situation. I am making the case, though, to seek out a really good Physical Therapist. Many times for over-use injuries (the majority of running injuries are over-use - not acute) a PT or good sports Chiro is WAY more effective than a doctor. They can check whether muscles are working well or not, etc.
I've seen much more serious things sideline a wannabe runner. I wouldn't lose hope at all. Yes - it's frustrating. But with perseverance and an attitude of "I'm going to go lick this thing." you'll get through it and be on the road pain free, in my opinion.
"Kick off your high heel sneakers, it's party time."
-- From the song FM by Steely Dan
Thanks for the advice, i don't really set at all during the day ( Do a lot of walking at work),Maybe i need to talk to a sports medicine doctor,get fitted for some new shoes,wonder how much they charge at a running store to do that?, and take it slow!
First of all, welcome to running!
I fully understand the frustration involved with not being able to run, so I will give you some very good advice someone gave me in this forum: First Health, then running. Focus on getting better and once you are recovered then start running again, do not rush it.
In general, there are many pains associated with running, but, as a rule of thumb you can divide them in:
1) pain that fades when I start running -> These ones are generally OK
2) pain that gets worse when I start running-> these ones generally imply some more looking into.
I got injured in my right ankle some years ago, the following week I decided I was OK and went running, basically I destroied it and it took me two years of lots of patiente, PTs, doctors and swimming to be able to run again comfortably, but nowadays I am running much more than before my injury and my ankle feels stronger than ever.
In your case, it looks like one of the problems might also have been "doing too much too soon", so I would advice taking the opposite route. Start very very slow, walk if you can't run, do not overdo it even if you feel you can. Always remember that your body needs time to adapt. In the main time, cross training might be a good idea, including some exercices that might help strenghtening your knees (I am thinking on low impact exercices such as swimming or running on water). Also finding a good PT or doctor whith experience with runners might help if the problem persists (I am not a doctor, but the steroid shot you mention sounds to me like some of the things that get some of the runners/doctors in this forum screaming).
5k: 20:12 (December 31st 2012)
10k : 44:30 (November 6th 2011, March 18th 2012)
Half Marathon: 1:35:27 (February 3rd 2013)
I like half marathons! Seven completed so far and trying to get back on optimal shape to improve my PB. Once I complete my 10h half I will start thinking about full marathons.
FWIW You might want to ck out Chi Running or one of the other natural running forms that help you shorten your stride and remind you to strive for good posture. This take some of the stress off the knees and other joints to help reduce injuries. Also, some good running shoes will help. Finding the style that is right for you will likely be a series of trails and errors, but a good local running shoe store can point you in the right direction. One day of rest between runs should be sufficient. I truly believe that consistnacy is the key to running. Good luck and don't give up.
Marie from Tennessee
Training for Disney 2013 Goofy Challenge.....Yes, I'm certifiably CRAZY!
61 year olds must be out of their minds to run a half marathon followed by a full the next day!
Disney Half Marathon 1/7/2012 2:37:59
Bear Hunt 5K 9/24/11 28:28 pb
Trojan Trek Trail 5K 8/6/11 31:45
Expo 10K 5/28/11 1:01:28,
Expo 10K 5/26/12 1:05:39
Eastman 10K 9/8/2012 1:01:11 pb
"Let us run with perseverance the race marked out for us." Hebrews 12:1
A couple things that helped me. I am 255 lbs and my knees were killing me when I would first try to run.
It's really hard to be sure what is causing your pain, but I'll comment on some of what you said. I would recommend doing your long walks on your non-running days. Running surface probably doesn't matter as long as your shoes are in good shape and your form is good. Form: Run erect (maybe a slight forward lean from the ankles), keep your head up, keep your knees flexed slightly and plant your feet beneath your hips (not out in front of your body). If you think of looking at it from the side, your feet should not lead your knees. This will usually also move you closer to a midfoot strike, though there is nothing inherently wrong with heel striking, as long as your form is good. Shoes are tough. A good "stability" shoe is usually a reasonable choice, unless you're a severe under-pronator. Check your current shoes for a wear pattern and take them with you to a good running store when you buy new shoes. If you have heavy wear all along the outside edge of your shoes, you probably under-pronate. Look for a "cushioned" shoe. Heavy wear all along the inside edge means you tend to over-pronate. Look for a "stability" shoe. I would stay away from "motion-control" shoes altogether.
Thanks for All The great advice
My plan. 1. Get fitted for running shoes,2. run on Sunday's,Wednesdays,Fridays (2 days rest after first run) ,3. cut out the extended walking until my legs get some strength. Thanks again for the advice.
What's wrong with bike riding???
Riding my bike has saved me many a (non-added) pound of weight, while trying (like yourself) to figure out how to get back into running, because of various injuries (shin splints, plantar facciitus, and a pulled hamstring).
Also, I have never injured myself biking. That is not to say I won't someday.
I still like both running and biking. Sometimes I'm more in the mood for one over the other.