Knees hurt after I run.

Maglilmom
Maglilmom Posts: 1 Member
edited February 27 in Motivation and Support
Hi. I need advice. I'm a 41yo mom of 2 girls (12&7) and just started running. This is the absolute LAST thing I ever thought I would do, but I started couch to 5k and am a total running addict now. I'm finishing week 7 and have been struggling the past few weeks with a few things.
1) My knees hurt! The inner parts of my knees- where they touch if you put your ankles together. I ache for about a day after I run, then it gets better. The next run, I hurt again. Is it my form? My weight (approx 178)? How can I prevent it? Giving up running is not an option!
2) I started running at 182 pounds. After 7 weeks of healthy eating (low carb & high protein/veggie/fruit) and nearly daily runs, I've lost just a few pounds. What is up with that? Is it because I'm over 40? How can I break through this barrier & drop some of this Chubb I'm toting around?
Any advice, tips,hints & encouragement would be most welcome.
-Jen

Replies

  • MrTolerable
    MrTolerable Posts: 1,593 Member
    Listen to your body.

    Start stretching like crazy.

    If you are new to running and weigh 178 I certainly recommend at the very LEAST 15mins stretching before and 15mins intense stretching after - this is where you can become more flexible. Then you become more agile.

    agile is sexy.

    And if it really starts hurting while running then STOP running.

    Immediately stretch it. And take breaks in between.

    If it is insane pain go to a doctor.:drinker:
  • csk0018
    csk0018 Posts: 219 Member
    Did you get fitted for the correct running shoes? If not -- you may want to go to your local running store and have them help you. It may make a big difference. Good luck!
  • ThickMcRunFast
    ThickMcRunFast Posts: 22,511 Member
    Hi, congrats on starting running.

    What is your shoe situation like? It could be that you are not in the right gear. Also, what is your pace? Most early running injuries are of the 'wrong shoes' or 'too much, too fast, too soon' variety.

    As for losing weight, eating lots of veggies and low carb won't do much of anything if you aren't in a calorie deficit (also, if you plan on running longer distances, you may want to re-think it as a nutrition strategy). A couple of miles of running isn't that much of a calorie burn (about 100 cals/mile), but its hard to tell anything specific without an open diary.
  • MrTolerable
    MrTolerable Posts: 1,593 Member
    Did you get fitted for the correct running shoes? If not -- you may want to go to your local running store and have them help you. It may make a big difference. Good luck!

    ^this.
  • MrTolerable
    MrTolerable Posts: 1,593 Member
    Hi. I need advice. I'm a 41yo mom of 2 girls (12&7) and just started running. This is the absolute LAST thing I ever thought I would do, but I started couch to 5k and am a total running addict now. I'm finishing week 7 and have been struggling the past few weeks with a few things.
    1) My knees hurt! The inner parts of my knees- where they touch if you put your ankles together. I ache for about a day after I run, then it gets better. The next run, I hurt again. Is it my form? My weight (approx 178)? How can I prevent it? Giving up running is not an option!
    2) I started running at 182 pounds. After 7 weeks of healthy eating (low carb & high protein/veggie/fruit) and nearly daily runs, I've lost just a few pounds. What is up with that? Is it because I'm over 40? How can I break through this barrier & drop some of this Chubb I'm toting around?
    Any advice, tips,hints & encouragement would be most welcome.
    -Jen

    part 2

    Immediatly set marcros and consume 30-35% of your food as protein and 30-35% as healthy fats.

    Consume veggie carbs only, or potato/oatmeal for the other 20-25%.

    Drink tons and tons of water. absolutely no soda.

    and no Gatorade or sports drinks after you run ...drink tons of water.



    above all else-just get on a calorie deficit if you want to LOOSE weight.. its that simple.
  • meshashesha2012
    meshashesha2012 Posts: 8,329 Member
    in addition to the other suggestions, check your running form. landing on your heels contributes to more knee stress than landing on the midsole or forefoot
  • brianpperkins
    brianpperkins Posts: 6,124 Member
    Shoes ... warm up ... form ... cool down .... check all of those. A flaw in any of them can result in pain.
  • ThickMcRunFast
    ThickMcRunFast Posts: 22,511 Member
    in addition to the other suggestions, check your running form. landing on your heels contributes to more knee stress than landing on the midsole or forefoot

    This isn't necessarily true. Foot strike is just one component of form. For certain mechanics, heel striking results in lower impact that forefoot or midfoot striking. Messing with your stride can cause a ton of unnecessary problems. Before doing something drastic like changing how your foot lands, make sure you have the right shoes and have rule out other things.
  • MrTolerable
    MrTolerable Posts: 1,593 Member
    in addition to the other suggestions, check your running form. landing on your heels contributes to more knee stress than landing on the midsole or forefoot

    This isn't necessarily true. Foot strike is just one component of form. For certain mechanics, heel striking results in lower impact that forefoot or midfoot striking. Messing with your stride can cause a ton of unnecessary problems. Before doing something drastic like changing how your foot lands, make sure you have the right shoes and have rule out other things.

    ^I change how my foot lands on different terrain - for example if it is up a hill I'm running on strictly my calves, feeling them burn and using the ball of my foot. If it's downhill I run with the back of my foot much more close to the ground on each step.

    -I don't think its drastic at all to tweak how she lands - everyone should try new techniques and keep their game evolving and getting better.
  • fleetzz
    fleetzz Posts: 962 Member
    Same thing happened to me and the doc told me to do physical therapy and stop running for a month. When I ran <a whole mile> after the month was over and physical therapy was over, and my knees started hurting after the run again. He told me I couldn't run for exercise.

    I ignored him and went to a personal trainer at the YMCA (they vary in quality - I think I got a good one), told her my issues, and started stretching and strength training, specifically my lower legs and glutes.

    I have since completed a 1/2 marathon, and my knees hurt only when I become lazy with my stretching and strengthening.

    I worked with my personal trainer for 12 sessions and know what to do now--squats, lunges, deadlifts, core exercises, stretching and more stretching.

    That is what helped me and what has allowed me to run without pain despite being told that I should stop running for exercise.

    I think in addition to not stretching and strengthening my muscles, I went too fast once I could breathe (you know, it takes a while for the cardiovascular system to adjust but it takes MUCH longer for the muscles and tendons and such to adjust to running). Try going slower. Rest days, Stretch and Strengthen (with a personal trainer or just reading a book and looking at youtube videos), cross train.

    Do get fitted for shoes though :smile:


    And when you can finally run without pain, enjoy. It is worth it.:drinker: :drinker: :drinker: :drinker:
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