Injuries related to running

mrk34

Can running twice a week 3 miles (time 28:30) and once a week 5 miles (time 49.09) produce significant damage to my knees?

After my long runs (don’t laugh, they are long for me) I do feel a little discomfort in my knees, but it disappears the next or the following day.

Right now I run 5 miles on my long run days. I converted third day runs to long ones on 1/28/12.

Four Saturdays ago I ran 7 miles (time 1:12:43). Three Saturdays ago I ran 9 miles (time 1:34:36). You yelled at me and I reduced the distance to 5 miles on the long run days.

I started running from no running in May 2011. Completed two 5Ks. First on 9/18/11 (time 32:22) and the second on 11/13/11 (time 29:33).

I would like to slowly increase the long runs by a mile every two or three weeks. Hopefully I will get the endurance need t for half-marathon.

Is running like this going to cause an injury to me? What is my risk of sustaining a running related injury?

mlb929

Search exercises to strengthen your hipsmthisnisnthe most common reason for knee pain when running. And do more core work this helps runninng form

LilRedRooster

You sound like you're doing the right things. Honestly, what contributes to running-related injuries is over-training, and adding on miles that your body isn't ready to handle. Increasing mileage gradually over a few weeks, and keeping to a good speed that you can handle, are both smart moves. Also, you might consider cross-training with things like squats, lunges, and dead-lifts, even without weight, because a lot of knee pain can be caused by muscles that aren't strong enough to support your knees through longer runs. If the only exercise you're doing currently is running, you could run the risk of injury by adding miles that your muscles aren't geared to handle. Good luck!

Jomalone2

Are you giving yourself time to heal? Wearing the right shoes? etc. Slowing down long enough to heal is tough for those of us who are overachievers, but it pays off on the long run.