Knees

[semell]

I've been running on and off for some time and always seem to end up injured, which stops me from continuing. I've noticed that my knees are starting to hurt. What do I do?!

[SlowLoris]

The reason I started C25K was because of arthritis in both knees. My GP just suggested painkillers and non impact sport like swimming or cycling. It was the physio that told me that running would not make them worse as long as I built up slowly.

Now I hurt in all sorts of different places but not my knees. Are you on this programme or just going for a run?

[IannodaTruffe Mentor]

Have you followed a progressive training plan?

Are you wearing running shoes fitted after a gait analysis?

What distances are you running?

Do you vary your pace?

On and off sounds a bit unstructured and irregular, which is not ideal when you need to gradually build and maintain your running legs.

[semell in reply to IannodaTruffe]

Thanks for answering! I realize saying "on and off" was a bit vague, but I tend to run and build up pace and distance for three to four months before I loose motivation.. I do have fitted shoes, vary my paces and run from 3km to 7km. And I did, some time ago, follow a progressive program, but my knees gave in the same way as always..

[IannodaTruffe Mentor in reply to semell]

A possible cause is overstriding, creating heelstrike, which is jarring to the knees in particular. Your footfall should be under you body, not out in front. Often slowing down (70-80% of your running should be at a pace at which you can easily hold a conversation, with no gasping) will reduce impact and solve the problem.

If you are a relatively new runner (ie. having not run three times per week for over a year) then you should always take a rest day between runs to enable the micro tears created by impact to heal and strengthen.

[semell]

Thank you!