Running with knee pain?
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I am not doing the rest days as suggested because I already have some mild endurance
The point is not your aerobic endurance, but the physical adaptations of the muscles and connective tissues.
Notwithstanding that I note that you've now clarified your original question, suggesting that this isn't actually running related. It may be, it may not be. As you're determined to overtrain then there's a high likelihood that you'll injure yourself at some point, and it'll be very difficult to tell what the cause has been.
As I mentioned upthread, the knee is a complex joint. It may be that you've exposed an incipient injury, it may be that you've done something that could turn into an injury if you run on it, or it could be that you've got nothing to worry about. No way for the rest of us to tell given the scant information.
Personally I only run four days a week. That's good enough for a 55 minute 10K this morning and a sub 2 hour half marathon. I also cycle and swim now and again, both of those hep to mitigate the injury risk.
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Rest is as important to physical training as the activity itself. Take care of yourself. Patience
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girlviernes wrote: »Rest is as important to physical training as the activity itself. Take care of yourself. Patience
I know
but I don't tend to be patient lol.
One more question for those who run or are doing c25k: would it be worth it to see how much I can run continously before restarting (going to go back to day 1 to follow program the right way as you all suggested) to test my stamina? Not sure if I'm explaining that clear enough.0 -
I have started the c25k program this week. Instead of just doing the 3 days a week I have decided to do each day twice, so do 6 sessions a week. So far I love it.
However, today I have knee pain. Nothing too severe, but hurts enough that I notice it up walking around. It didn't hurt when I was at work earlier today, but rather when I got home. It is possible that I was in an awkward position at work and that caused it to hurt. So my question is- what would you do? Take the day off from running or just run through the pain? I know it is not an actual injury.
Elphie, take the day off.
Make sure you have some good running shoes (if you have not already done so). Do you have Fleet Feet or Dick's Sporting Goods in your area? They measure runners for shoes for free, but first they measure for stride. If you're on a budget you can give that information to them so they don't try to sell you the most expensive shoes.
Good job too! I'm really proud of you!:)
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If you are injured, take a break. It's that simple.
As for your pain, it isn't uncommon for runners new and experienced to develop pain in and around the knees, hips, and calves. Read up on running pain symptoms and stretching.
I know from my past if I start developing tenderness in the outside edge of my knee, and if the pain feels more pronounced walking down stairs or running down hill, that I've managed to let my Iliotibial Band (often referred to as ITB) become overly tight. It reaches from your buttocks down to the knee and isn't an obvious one to detect.
For me ITB related pain can almost always be completely avoided by doing proper, regular stretching. Ditto with hip flexor pain. If I do the stretching, and am not over-training, I'm good to go.
Take a day off and instead of running spend the time researching these things and trying to identify what your knee is trying to tell you. Ask away here too.0 -
girlviernes wrote: »Rest is as important to physical training as the activity itself. Take care of yourself. Patience
I know but I don't tend to be patient lol.
One more question for those who run or are doing c25k: would it be worth it to see how much I can run continously before restarting (going to go back to day 1 to follow program the right way as you all suggested) to test my stamina? Not sure if I'm explaining that clear enough.
NO!
Just start over again.
Pushing yourself to see just how far you can go, if you're already experiencing pain, could injure you in a way that will force you to quit running.0 -
Already decided toI have started the c25k program this week. Instead of just doing the 3 days a week I have decided to do each day twice, so do 6 sessions a week. So far I love it.
However, today I have knee pain. Nothing too severe, but hurts enough that I notice it up walking around. It didn't hurt when I was at work earlier today, but rather when I got home. It is possible that I was in an awkward position at work and that caused it to hurt. So my question is- what would you do? Take the day off from running or just run through the pain? I know it is not an actual injury.
Elphie, take the day off.
Make sure you have some good running shoes (if you have not already done so). Do you have Fleet Feet or Dick's Sporting Goods in your area? They measure runners for shoes for free, but first they measure for stride. If you're on a budget you can give that information to them so they don't try to sell you the most expensive shoes.
Good job too! I'm really proud of you!:). I ended up doing some yoga instead.
I think my sneakers are pretty decent, but not 100% sure, so will definitely look for better ones (and get fitted).
Yes, there is a dicks and sports authority nearby. My budget has some wiggle room lol, I just can't do the gym right now because it's a pretty expensive monthly fee. And TY!
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One more question for those who run or are doing c25k: would it be worth it to see how much I can run continously before restarting (going to go back to day 1 to follow program the right way as you all suggested) to test my stamina? Not sure if I'm explaining that clear enough.
You are getting lots of advice, so I don't want to confuse you more, but I'm honestly not sure what the point of starting over is. The program eases you into running, but lots of people start running in other ways or skip ahead if they already run some. I'd start back where you are if you feel comfortable with the runs (as it seems you do) and just take your off days and listen to your body.
(Nothing wrong with starting over either, but I think that's overkill.)0 -
lemurcat12 wrote: »One more question for those who run or are doing c25k: would it be worth it to see how much I can run continously before restarting (going to go back to day 1 to follow program the right way as you all suggested) to test my stamina? Not sure if I'm explaining that clear enough.
You are getting lots of advice, so I don't want to confuse you more, but I'm honestly not sure what the point of starting over is. The program eases you into running, but lots of people start running in other ways or skip ahead if they already run some. I'd start back where you are if you feel comfortable with the runs (as it seems you do) and just take your off days and listen to your body.
(Nothing wrong with starting over either, but I think that's overkill.)
I am onlu on day 2 so restarting wouldnt be so bad0 -
girlviernes wrote: »Rest is as important to physical training as the activity itself. Take care of yourself. Patience
I know but I don't tend to be patient lol.
One more question for those who run or are doing c25k: would it be worth it to see how much I can run continously before restarting (going to go back to day 1 to follow program the right way as you all suggested) to test my stamina? Not sure if I'm explaining that clear enough.
I'm just finishing up training for my first half marathon - the big event is this Saturday, eek! - and I ended up doing a lot of tweaking with the program I was following. I'm only doing 2 runs now (one shorter, one longer) and yoga 2-3 times a week. The program calls for 3-4 runs a week, strength training (optional) and stretching.
The reason I made the changes is I was feeling pain in a variety of places (outer left hip, left thigh & arch of left foot) and I knew my body needed me to back off.
The various aches are definitely still present, and I'm gonna get this half done and then back way off for a while and let myself recover.
The reason I mention this is to be yet another person that says follow the training plan as best you can! If you want to exercise on the off days, that's fine, but make it something that's easier on your body. A long walk and some yoga, maybe a bike ride. You have to work up to running constantly that much - your body NEEDS the opportunity to restore itself, and even more so if something feels tweaked, even if it's just from sitting funny at work.
I would say start with day 1, and follow the program as it's intended! Give it a few weeks and see how you're doing.
~Lyssa
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Well, you can skip your rest days and an enforced injury can keep you off your feet for weeks or months.
Or you can listen.
You can do another endurance activity on your off days like the bicycle.0 -
Long time runner and last week experienced knee pain. I've taken a week off and have been icing and rolling and massaging this sucker. Still fiery when I touch it. I'm only walking right now.
Take time to heal. I used to run through pain and tore myself up a few yrs ago.0 -
I started a C25k program this spring. After 2 weeks, I was running 5k's with no problem until knee pain in both knees became too bothersome to continue. If your knees continue to bother you, consider walking on a steep incline (if you have a treadmill). You can burn more calories and it has a far less impact on your joints. A 3.5mph walk at 10% incline will burn (for me) around 700 cal/hr.0
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I'm from the camp that says you can run more as a beginner than a lot of programs suggest WITH some big caveats: you have to be running correctly which means correct form for your body (injury-free form), correct pace/exertion (this means you actually run easy on the easy days, at the correct pace for your body/fitness level, which may mean as slow as walking pace), and appropriate recovery and maintenance during the non-running times of the day.
Interestingly, that old "don't increase your distance by more than 10% per week" myth is actually not based on any science or research. There are a number of those myths out there. And, new research suggests increased distance is not a basis for injury--the old "you gotta get your ligaments and joints used to running" is likewise, just a myth. Humans were built to move on their feet (not on their rear-ends--so unfortunately, this same logic doesn't necessarily transfer to bicycling).
I used to lead a couple of PT programs where we took completely sedentary participants with chronic injuries [think: middle-aged people who sat in a chair for 95% of their waking hours for years] and pushed them to move for a few hours, on a daily basis (bicycling, treadmills, other exercises). We also monitored to make sure they were doing each activity correctly. Oh yeah, we definitely heard complaints, they had a lot of psychological issues in addition to physical, but nothing they complained of actually prevented them from doing some sort of heart-pumping activity every weekday during the month-plus long programs.
Probably the reason beginner running programs ease runners into distance and time is because a lot of beginning runners are doing the program on their own and are starting from a true ground zero in both knowledge and experience therefore, the programs have to be designed for the LCD.
So, I'm not suggesting anyone should deviate from a program as defined. If you have appropriate guidance, you certainly can change things up to do more.0 -
Need some more advice. I took everyone's suggestion to take a rest day but it turned in a 4 day break lol. So in your opinion do you think I should restart the week I was currently on or just forget about it and resume where I left off?0
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Okay so from what I've read, majority of what is being said is false.
Your knee - regardless of position and or activity, is a joint that is basically a hinge. If something below or above the hinge (ie. The foot or the pelvis/hip) isn't quite working as it should, force transfer isn't very good and effects the knee, and can more often than not cause positional knee pain. I can get into the technical stuff but that's complicated so I will say this...
1. Wear proper shoes and or orthotics in them when running
2. Strengthen the crap out of your glutes. It will help to keep the pelvis stable when running, walking, sitting to standing, bending over, you name it.
3. Stretch the hip flexors a lot - sounds like those would be tight if you're always in awkward positions + running is a quad dominant activity.
4. If it continues, see a therapist and have them look at the chicken or the egg (ie. Pelvis and or feet)
I'm an athletic therapist and deal with this every single day. Biomechanical issues are always overlooked.0 -
Need some more advice. I took everyone's suggestion to take a rest day but it turned in a 4 day break lol. So in your opinion do you think I should restart the week I was currently on or just forget about it and resume where I left off?
Just listen to your body. Never run through a pain, and you'll be fine.0 -
Need some more advice. I took everyone's suggestion to take a rest day but it turned in a 4 day break lol. So in your opinion do you think I should restart the week I was currently on or just forget about it and resume where I left off?
Not sure where you were in the plan, but it might be prudent to restart the week. If you do just go for it, then set your expectations and don't push yourself to the stage where it's painful.
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Need some more advice. I took everyone's suggestion to take a rest day but it turned in a 4 day break lol. So in your opinion do you think I should restart the week I was currently on or just forget about it and resume where I left off?
Weren't you only on the second day anyway?0
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