Question from a Novice Runner

bigphatcat

I am relatively new to running and run outside because I like the cold weather running and the change of scenerey. I used to run on a trail at a local park, but since the snow arrived I have taken to my neighborhood. My neighborhood is just about 50% uphill (steep) and 50% down hill. What I have noticed is that as I am increasing my run time I am starting to get overly sore knees that are cracking alot. Is this typical of increased duration or is it due to the steep hills?

LuckyCheryl

Run in a very hilly area myself and do not have this problem. Have you checked your shoes?? A great pair of running shoes should be your best friend at all times. They make a world of difference. Start there first is my advice. Happy Running

_TEMPEST_

My first thought is to check your shoes. How many miles have you put on them and are they correct for your feet and stride?
When my knees start hurting, it's a big red flag that it's time for me to get new shoes, even if they don't appear to be worn out.
I recommend going to a running shop and getting fitted by a professional.

msfitmom

Could be. More than likely it's a combination of the hills, cold weather and duration. If the soreness gets worse and not better, go see a doc. But if you just started running this new course, give it 5 or so runs and take a temperature check. If it's just a matter of building strength and duration then the soreness should decrease, not increase.

Also, if you're running every single day, take a rest day or two. Your body needs recovery. Also, incorporate some cross training into your workouts to strengthen muscles you use for running and opposing ones.

You don't mention if your knees are sore during the run or after or both. If your knees hurt while you're running that's not great, and I would suggest seeing a doc to make sure there's nothing else going on there.

Enjoy!

msfitmom

The shoe suggestion is a great one too. My hips and knees always start to hurt when I need new shoes.

nguk123

the more basic and minimal shoes are better. You need a good stride, most people that hurt their knees are bringing their legs way too far forwards each step, and so breaking their forward motion and shocking their knees. You feet should come down as close to your centre of gravity as possible, shorten your stride and increase your frequency of steps. Lots of faster but shorter steps, will keep you lighter on your feet, and reduce impacts that are both unhealthy and inefficient for getting to a destination. Your legs have a cadence where they are optimally springy. you can test this out by trying a little running on the spot, you will notice that its almost 'harder' to do with a slower rate, then you get to a comfy zone, and then faster than that is harder again. Interesting no ?

gemmalu

If you are used to running trail or grass the switch to hard road which is less forgiving could have had an impact. Try to run on grass or snow every now and then to give your knees a rest. Other than that, have your gait assessed and make sure that your shoes are right for you.

Happy running!

KelliW_runner

Lots of different root causes that can manifest as a "knee" issue. Can you be more specific about where the knee hurts, does it go away after a day or persist? Do you do any strength training?

For me, the IT band is a problem and it seems to be worse when running in the cold. It is felt in the knee and sometimes the hip but it's not actually a knee issue in and of itself.

Ditto the comments on the shoes...if you haven't had your gait analyzed at a running store may be good to do it.

aliparry

Completely agree with what has already been said, go to a specialist running shop and get your gait analysed.. they will be able to recommend shoes for you. It's well worth investing in a quality pair of running shoes to help prevent injury.

Also as already mentioned try running on a surface that isn't quite so unforgiving .. I try and mix running on the pavement with trail running although at this time of year I tend to run around the streets as I run whilst it is still dark so need the street light to see where I'm going!

dsjohndrow

Properly fitted running shoes!!!!

It might be from the pavement. If you were trail running before, that is usually on softer dirt pack. Hills can surly cause knee pain, especially the downhill segments. I would take some rest until it clears up - I ended up having knee surgery and it started like that.

bigphatcat

Thank you for all the great advice so far! I have just bought a new pair of running shoes a few days ago, although they were not professionally fitted and I have not had my gait analyzed. This problem did exist before the new shoes. However it did not exist when I was running trails.

The soreness in the knee area is not like a knee injury pain....I have had that before. It is in the area immediately above and below the knee cap. It starts about a half hour after the run and lasts for a day.

I will try everything I have heard so far...they all seem like good suggestions to me.

japhilli3

In addition to the wrong shoes, running on an incline a lot can also hurt your knees as well. Maybe try switching it up...run on a flat surfact sometimes too and remember to get some strength training/cross training in as well. If your quads aren't strong enough, your alignment may slip, which may put extra strain on your knees...

Good luck!

Sycoholic

Everybody has really good suggestions. What kind of shoes did you buy? I'm asking because there's a big difference. A pair from Wal Mart, stability shoes, neutral shoes, minimalist shoes, etc. I was made to wear stability shoes in basic. My knees ached through it all. You need to have your gait checked. Runner's World website has great info and a tutorial how to check it from home, although you're better going to a running specialty store and have them check it for you. You may need to strengthen the tendons in your knees too. Hills are tough and runner's typically do them occasionally, not all the time. When you run downhill you heel strike, and that's sending all the shock up your legs through your knees. You can get gore-tex sneakers from Brooks, such as the Ghost GTX. They'll keep your feet dry if you want to run these snowy trails a bit to give your joints a break. The Brooks Ghost series are some of the most comfortable running shoes I've ever had on my feet. I would suggest right now that you lay off the hills a bit and find somewhere else to run, then see how your knees feel. If you're new to running I'd stay away from minimalist shoes. Yes, there's benefits to it's just not a good choice for a beginner. You have to work into them anyway, covering low mileage runs to build your leg and foot muscles. Plus, if you're overweight it means more pounding. That's not what you need if you're already having problems with your knees.

KelliW_runner

Look up IT band syndrome. The description you provide sounds like it might be from that, although generally you would experience while you are running after a certain mileage. Foam rolling and stretching will help if it is any type of muscular or soft tissue issue pulling your kneecap out of place.