Hi everyone. I'm in the middle of week 4 and my right knee is hurting quite a bit. I wasn't in terrible shape before I started (I've run on and off for years), so I was impatient and did the first 3 weeks on the program in about 12 days. I don't know if this is an overuse injury, a result of bad shoes, a result of running on pavement, or a combination of the two. I took yesterday off completely and did yoga and biking today to keep myself sane (I've actually become addicted to exercise, which is great considering that I quit smoking a week ago). Does anyone have any advice on how long of a break from running I should take and/or any other good cardio that gives the same "high" as running. Thanks!
I sometimes have knee problems but as long as I do this exercise, it seems to keep my knee from hurting when I am running. I showed a marathon runner it, several years later we meet up again and told me that he was still running and believes it is due to the exercise I showed him. I am no marathon runner but I do put in about 20 miles a week.
The Excercise: do leg extensions at the gym but instead of holding your feet out straight turn them so that your heels are touching and toes pointed outward (looks like a penguin). You only need to use 10lbs and bend knees at a 45degree angle. You won't feel like it is working but it does! I do this twice a week.
The other thing, if you run a lot, rotate out your shoes every day. This gives them time to dry from sweat and keeps the cusion lasting longer. Hopes this helps!
How long you stop running and what exercises you do depends on the type of knee injury.
When I was hurt I didn't run for almost a month and only did elliptical and rowing for cardio.
It all depends on how your body responds.
When does it hurt? Entire run, during beginning of the run, always?
Where does it hurt? back of knee? Around kneecap?
Take a week off...try a gentle run and see how it feels...better to lay off for a few weeks and heal than push it and make the injury worse.
Yes it could be any or all of the things you mentioned.
I run on pavement alot and have no issues, just make sure you go to a running store and have your feet / arches / pronation analyzed. This will get you into the correct shoe. Then only increase your mileage gradualy. Your cardio may be up to it but you need ot give your bones, joints. tentons etc a chance to strengthen.
Sort of rambling, sorry. But I wanted to try and help
You have gotten some good advice on the knee pain. I hope that it helps. I also want to commend you for asking the right question. What CAUSED the pain. Those who don't study history are bound to repeat it.
The two most likely culprits are overtraining, and shoes. If you do not have properly fitted shoes, fitted by a running specialist at your local running store, you will want to do that.
In regards to your training. . . SLOW DOWN (oops, was I shouting?? ) The rest days in the c25K program are for your benefit. It takes a while for your legs (and knees) to get used to the pounding of the pavement. Make sure you take 1 day in between running days. Now, just because we call it a rest day doesn't mean you do no excersize. If you want to WALK (not run, walk) bike, swim, weight train, yoga, pillades, whatever, do that. Cross training is GREAT for runners (note to self: remember that the next time you don't feel like going to the gym.). I strengthens your muscles that support your skeletal system and helps recover from the run. But make sure you are taking that 1 day off from running in between running days. VERY important.
Running the straight and narrow,
"Run because you love it. If you don't, learn to love it. Running will bring things into your life that you could never imagine." - Scott Jurek, Star of "Born To Run"
The Surgeon General has determined it is OK to smoke your opponent!
Thank you everyone for all the tips. This is now day 3 of not running...and my knee is still hurting (and it's driving me crazy!). It's a constant dull ache under the knee cap that hurts a little more when I am going down the stairs. Yesterday, I rode my bike for about an hour and did yoga to keep active. I have a friend who runs and has knee problems. She suggested I buy a knee strap. I've just returned from the store with one. I was thinking about trying it right now to see if the pain gets worse or goes away when I am running. Anyway, the shoes I have were fitted by a running store, but they are a couple years old. I'll probably invest in a new pair pretty soon. And I'll try the exercises that were recommended. Thanks again for all your advice!