Tried running, it hurts

I tried something new for cardio this week. It was supposed to be intervals of 1 minute each walking, jogging, and sprinting on the treadmill. Until now, which has been 6 months, I've only used the arc trainer or walked briskly on an incline on the treadmill. I only do 10-20 min cardio then do my lifting.


I only got to the third sprint and my knee started hurting, to the point I was limping by the time I slowed it down. The next day both knees hurt. The day after I was ok. My shins also felt it during the run and had some residual soreness. Other than the pain I liked the feel of running and it was not as boring because I changed up every 60 sec..


My question is, is this normal 1st time running, doing high impact soreness, or is it more likely I have bad knees and should avoid high impact activities and running. I'm afraid if I do it again and hurt my knees I won't be able to squat or lift for a while.

Your knees hurting is not normal even for a beginner. Not everyone feels that. Not everyone who runs will need knee replacement. I ran for twenty years, one of my hips started hurting, and I ran anyway. Now I am scheduled for total hip replacement this month. Not fun. But my knees are fine. My doctor suggested no more high impact activities.
However it is a lifestyle choice. My doctor also mentioned for example some young athletes wear out their knees, get them replaced, and keep on running, with the knowledge they are going to need surgery again down the line, because of the continued high impact activity. I don't know any statistics on it I just think for you, with your knees hurting the day after like that, I suggest you see your doctor and get them checked out, that way you can make an informed choice.

I've always HATED running, but I have a treadmill so when I first started trying to lose weight I figured I would just walk. As I did it more regularly, I started walking faster and faster and finally got to the point that I didn't feel like I was getting any sort of work out while walking anymore. I reluctantly started jogging for a minute or two in between walking intervals. Then reached a point where that wasn't really winding me anymore, and now I have worked my way up to jogging/running for pretty much most of the time. I still go slow, but I'm going! I think if I had just started out with running from the first day, it would have been too hard and I would have just quit, but building up really slowly has actually worked out well for me.

Shoes are so important - having the appropriate running shoes should greatly help, and I think starting with slow jogs while walking would help. Don't try to do too much too fast and don't try too fast of a pace. Your legs will gradually adapt and get used to it.

I can't run 2 minutes on a treadmill before my knees give out. I can run 45-50 minutes without stopping outside with no pain. Something about the way my feet hit the treadmill makes my knees very, very unhappy. I would go outside (if you can!)

put your hand on your knee while sitting, lift it up and strengthen it out. If you feel a grinding feeling as you do it, I would suggest you talk to a doc before you start running. That is the cartilage in your knee breaking up. It cousins the joint to keep your bones from ribbing together. I pushed it and more at 30 can hear every step I take when walking up or down stairs. Running can be very hard on your joints. Start off slow and please see a doc if you notice the grinding feeling. You might just do irreversible damage if you don't.

Are you a heel-striker? Striking with your heels is very hard on your knees.

Do you have well-cushioned shoes? Shoes make a lot of difference in running performance. It's important for foot, toenail and joint health to make sure your shoes are properly cushioned and that they fit really, really well.

It may be form since I never run, I font really know how. My daughter said you run on the balls of your feet more. I'll have to do dome research and watch videos too. Thank you all.

there are several different strategies that you can use, but the main principle in all of them is to avoid over-reaching and stay light on the feet, so leading to a short pace length.

It's not out of the question that you're pushing your front foot too far forward.

I'd agree with the point upthread about using a planned programme, rather than cuffing it. The key to improving performance is to get the miles under your feet, then work on speed. All those who recommend HIIT only aren't getting the improvements that a balanced plan will give; long slow, tempo and interval.

Personally I find treadmill running horribly dull though, so the prospect of working up to even a short 30 minute run on one of those wouldn't inspire me. If you can get outside to use a programme then do it. Once you can run 30 minutes continuous you've got a base to build speedwork onto.

Did you warm up first? I always walk for at least five minutes before starting to run. You need to cool down with a slower pace too, and STRETCH afterwards. Your legs have just taken a battering, a good stretch helps with any soreness. I always really regret it and hurt like mad when I think I can be lazy and skip my stretches.

Be careful though, your knees are important things! If the tips here don't help, maybe see your dr or a sports physio or something to see if there's an issue.

It may be form since I never run, I font really know how. My daughter said you run on the balls of your feet more. I'll have to do dome research and watch videos too. Thank you all.

If it makes you feel any better, I used to run all the time. High school cross country, for fun, fur the runner's high, did marathons - this was all back in the 70's and 80's. I rarely run now, but thought I would start to work a little in to help trim weight recently. I ran for the first time this year 2 weeks ago for 30 minutes on the treadmill doing a jogging pace of 6 mph (10 minute mile) and felt good at the time. For the next few days after that - I felt like a truck had run over my body, my knees, my legs, my back, my kidneys, etc... .

As an avid cyclist, walker, and hiker who is in shape - it reminded me how threatening running is to the body. I will be doing that 30 minute run every Friday to see if I can adapt a bit and for the cross training effect, but just thought I'd share that I hurt like h, e, double toothpick as well. I'm hoping once I get outside and off the treadmill my old form will come back and I'll be able to move the next day after a run.


If you find that you are not adapting and the pain is still there, consider doing some cardio on the exercise bike since it is low impact.

Maybe I'll just stick with the arc trainer

Whatever allows you to get your cardio in that is relatively pain free (pain is allowed due to the effort of the burn, but that's a different pain than knee pain).

All the best.