Knee and Lower Back Pain

heysarge13

Being in the army, I'm always running. But for a long time I've kept my runs at a max of 3 miles. Recently I have started increasing my runs to 4-6 miles. On a normal week I will do 3 runs will run the 4-6 miles 3 times a week with at least 1 rest day in between. On days when I do weight training, I will do 10 minutes of interval training as a warm up. Then at the end of the week I will do a 30 minute interval run. The problem I've been experiencing is after a long run within a hour I get bad lower back pain and my knees begin to ache badly. I thought the problem may have been caused by my shoes so I went a got a pair that were designed for longer distance running. Anybody got incite in to what I can do to reduce or get rid of this pain?

Jayne19099

I used to have a lot of knee pain when I started running longer distances. I bought new shoes and that definitely helped. I also started using a foam roller and it helped like crazy. The tendons connecting the muscles to the bones in my legs were sore and knotted. I started rolling and the pain went away a good bit. Then I ran a 10km race and just had to push through all the leg and knee pain, I thought to myself "what am I saving my legs for? I can take a week offafterthis race if I want to" and I just started pushing myself. I got to the other side of the pain and have only experienced mild knee pain since then. I had a hot bath after the race too, that might have had something to do with it. Anyway, I would recommend watching some YouTube videos on foam rollers, they really are great. Best of luck.