Runners help - what could I be doing wrong?

Howl2013
Howl2013 Posts: 32 Member
in Fitness and Exercise
Okay, so I weight train 3 days a week; do low impact cardio (incline walking on treadmill or elliptical) 3-4 days a week. Just started C25K - have done 2 days only - and my right knee is killing me.

Replies

  • scottyg70
    scottyg70 Posts: 388 Member
    There could be a number of factors. First, I'd check your shoes. Chances are your shoes aren't supporting your gait. This is a tricky one though because in order to find out for sure, you'd have to visit your local running specialty shop and have them evaluate you and then fit you for a pair of shoes. The problem is those shoes could run you $140+. However, nobody says you have to buy shoes, so they could at least evaluate your form.

    You could be heel striking when you run, instead of running on your mid-foot. Once again, someone has to tell you this because it's kind of hard to watch yourself when you run.

    If you've just started the C25K then chances are your body just isn't used to running. Listen to your body. If your knee hurts for more than a day, then take a couple of days off. If it hurts longer than that, then take a week off. It sucks to take the time off, but it's not worth a nasty injury.
  • ThickMcRunFast
    ThickMcRunFast Posts: 22,511 Member
    Could be a few things.

    First, pavement is harder than a treadmill. If you've switched to running outside, there is an adjustment period

    Second, what is your shoe situation like? One of the most common causes of aches and pains in a new runner is trying to run in bad/dead/wrong shoes. If you haven't been fitted properly at a running store, I suggest doing this.

    Last, what is your pace like? Going too fast too soon will cause injury.
  • scottyg70
    scottyg70 Posts: 388 Member
    Last, what is your pace like? Going too fast too soon will cause injury.

    Yep, missed that one. Going too fast or too far before you're ready will always set you up for some pain.
  • mreeves261
    mreeves261 Posts: 728 Member
    My vote is for shoes. I am a graduate of C25k and I think it should come with a note at the very beginning to go get fitted for shoes.

    Honestly until I was almost complete with the program I did't realize just HOW IMPORTANT the correct shoes are. Gave myself a terrible flare up of PF, very painful!!!

    With my new understanding I have a 3 pair cycle I run in, depending on surface and distance.
  • josavage
    josavage Posts: 472 Member
    I second making sure you are in proper shoes. Go to a running store and spend the money on a good pair. It's worth it.

    A tight IT band can cause knee pain. Get a foam roller and google using a foam roller to release your IT band.

    Finally - take it slow. You could be trying to run too fast. It takes time to build up endurance and your body just may need you to slow down.
  • roblock81
    roblock81 Posts: 26 Member
    When I first started running about 1 year ago I struggled with shin splints over and over again. I think it came down to simple doing to much to fast!! You need to start slow with high impact running. Also get fitted for shoes!! that helped me out. I also took a Good Form Running class.
  • Tomahawk3Niner
    Tomahawk3Niner Posts: 61
    I started C25K last week and my 'run' is barely faster than my fastest walking at this point. Taking it slow is key. Whenever I feel like I can't keep going I realize it's because I had sped up. Force myself to slow down and I can then push through the interval.

    The pains will be there and I've pushed a day of training to the next day to give my self more time to recover.

    Just because C25K is an 8 week plan, doesn't mean they have to be consecutive weeks! Time off and doing some other form of exorcise is fine.
  • AllonsYtotheTardis
    AllonsYtotheTardis Posts: 16,947 Member
    When I first started running, I had a lot of knee pain that was entirely tied to how I was landing on my feet.

    the videos on this site helped me understand proper form a lot better:

    http://www.goodformrunning.com/
  • vijayadi
    vijayadi Posts: 38 Member
    I started c25k last week and had to stop it because of lower leg pain.I got a fitted shoe and restarted with a slower pace.It was much better and didn't feel any pain
  • Howl2013
    Howl2013 Posts: 32 Member
    Thanks for the responses. It's not the shoes though - first thing I did was go to our local running store and get fitted. I didn't really have good shoes to run in. I hate to think it's because I'm going too fast - hell I'm at a 15 minute mile - but I'll try that.

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