Running beginner: Knee pain

This could a simple fix of just getting the right running shoes. Whenever I get knee pains, it means it's time to replace my running shoes and that solves it. Make sure you go to a running store and get properly fitted.

I was having the same issue. I bought two different types of knee braces and started soaking in Epsom salt baths. It helped some, but the pain was still there. I finally stopped walking several miles on the days between runs and I also switched my shoes. Huge difference! No pain whatsoever now. I should be starting Week 7 today but the weather is extremely hot and humid and I'm not sure if I can handle running for 25 minutes in it.

Could be the shoes.

Are you following the c25k program sessions as they are written? Not adding any extra time or going out more than 3 days a week? Trying to do too much too soon or too fast can cause me problems in my knees, specifically in my case it's my IT band - Google it - very common issue for runners, and find a good description of the pain to see if it matches what you're feeling. If that sounds like it, there are a lot of good stretches you can do for that IT band as well.

I haven't had any problems with knee pain since making sure my shoes are in good shape, stretching well after each run, and not increasing distance too quickly - even after running for over 2 years now.

If the IT band description doesn't fit what you're experiencing, back off the running and see your doctor to have it checked out. If it's an injury, you want to take care of it as quickly as possible so you don't end up aggravating it further and sidelining yourself for a long time.

Thanks for the help.

to be honest it may seem naive but I didn't think the shoes were such a big deal, so long as they were reasonably light weight and had some kind of shock absorption I thought it would be fine.

Everything I read said get a good pair of running shoes so I literally typed 'running shoes' into Amazon and picked the ones with decent reviews.

I'll look into getting some better fitted shoes - where is the best place to get them from in the UK? Will most sports shops like JD sports know what they're doing with running shoes?

Cheers

you're definitely not alone, i think most of us though shoes can't be that important, i started with a £13 pair of running shoes from sport direct, my shins quickly advised me i was being silly

i went to a local specialist running store and got analysed and fitted, if you have one of those near by go there, if no i think intersport do gait analysis, im not sure about JD sports though

Late to the game, I know, but I wanted to share my experience with knee pain whilst trying to take up running. On my 4th run and upon my first interval that run I experienced sharp pain under both kneecaps that cut that run short. I'd only been running a mile at most using intervals, and giving myself rest days in between so it wasn't a matter of too much too soon for me. Even though I was religiously icing them and resting them the pain worsened for 2 weeks before I finally sought professional help. Turns out I had runners knee and pes anserine bursitis in both knees. A local running store owner referred me to Airrosti therapy which worked almost like a miracle for me, after only one session my pain went from like an 8 to a 3. I am good as new after only 3 sessions. Now unfortunately I believe Airrosti is only available in the US at this point, but in addition to the therapy and targeted massage I got (which hurts like F**K, I'm not gonna lie. My legs are still bruised from my sessions lol), a big part of the therapy is stretching, foam rolling, and other exercises to strengthen and correct the weaknesses that led to the injury. In my case my IT band, hamstrings, glutes and calves were too tight and weak after years of being totally sedentary so they educated me on the necessary way to strengthen those weak areas using body weight exercises, stretches, a foam roller, and a fitness band. It's amazing what it all has done to help my knees not only heal, but get me back to running quickly. I highly suggest anyone suffering from similar problems look into Airrosti if available, if not, find out what exactly the pain is caused by and subsequently strengthening those areas.

In my teens throughout my 20's I boxed and always ran to build endurance and stamina. In my 30's through age 55 I participated in half marathons and ran as far as 18 miles training for a full marathon. Fast forward to age 60 now and the years of running (generally in the street on concrete) has left me with osteoarthritis and bone spurs in my knee and foot. Good support in your choice of shoes for the type of runner you are is very critical...but over time...the wear and tear on your knee joints are inevitable. Any kind of pain from a new activity is your body part telling you it's not happy, so it's important to take running slow and easy to enjoy the moment, not the goal. Personally, I've switched to swimming laps 4-5x a week up to a mile or more to get my cardio in these days.

For beginning runners, check out John Bingham's book and website. He was overweight and out of shape but eventually went to run several marathons despite being a slow, larger guy. Great read and a funny guy.

Have fun and take care of your body, we only get one.