Knee Problems After Running

Follow a run/walk programme that gradually increasing the time you run like Couch To %k (C25K). Here is is in its most basic form:
http://www.coolrunning.com/engine/2/2_3/181.shtml

And here are various apps and podcasts you can download:
http://www.c25k.com/

Here are my beginner's running tips, some of them might help:
http://www.myfitnesspal.com/blog/BerryH/view/20-things-i-wish-i-d-known-about-running-when-i-started-103936

Bear in mind point one:
When you start out, it’s HARD! Even if you think you’re fit, running is so different to anything else you’ve done before you will get out of breath quickly. Stick with it. Can’t manage a minute? Go slow. Still can’t? GO SLOWER!

You will get aches and pains – most aren’t worrying. The most common are pains along the front of the shins (shin splints) and aching knees. Rest, ice, take ibuprofen and start again easily when you’re ready. MOST of the time the pains are due to doing something your body isn’t used to, but do see a doctor for severe or long-term pain. Avoid making exaggerated heel landings to avoid the worst of beginner’s shin splints.

When I started running I could barely get around the block.

I started off with just walking and added running for a minute followed by a walk break, then running for 2 minutes followed by walking etc until I could run for about 10 min with out stopping and the gradually built it up from there. I ran my first 5K in Sept 2009 and this Sept will be running my 4th half-marathon.

The key is consistency (getting out 3 or 4 times per week) and building up your distances very gradually - it takes time for your body to adapt to any new activity.

Take care of your knee (a bit of ice and rest will probably help). You may be surprised that most knee pain actually has nothing to do with your knees - it's often related to your hips & glutes (check out runnersworld.com for some specific exercises that can help prevent injuries - there's lots of great information out there for free)

Good luck with your running.

My experience has been very similar to the gentleman above. I walked for 2 to 3 weeks. I think I got where I could walk 2 - 3 miles and got bored with the pace. I started running short distances followed by walking. It's been 3 months now and yesterday was my first 5 mile run without any stopping or walking. And yes my body goes through some strange feelings everytime I up my distance by 20% or more. Keep at it and take it slow.........listen to your body.........and you will be amazed at what you can do. I'm 55 yrs old and I'm still learning a great deal about all of this healthy body journey............I hope this helps a little. SaltyNovice

Thank y'all so much!! I will definitely keep all of this in mind when I run, the only thing I can't do is I don't have a running track where I live that isn't concrete.

I wish you could find someplace! I'll be 35 in a few days and I wished someone would have told me before. I can no longer run outside anymore. Stuck on elliptical now. Try adding some gel padding in your shoes, at least it will somewhat absorb the shock.

I'm a runner and have developed "Runner's Knee" I bought a $10 knee strap at my pharmacy and I wear it religiously now and NO more pain! If I forget to wear it, I'll instantly start feeling discomfort. I'd recommend trying it out. If it doesn't work, you're only out $10. Good luck!

So is it okay to use the strap even with the damage already there? Will it make it worse?