New runner knees

MandaNar
MandaNar Posts: 24 Member
edited December 2024 in Fitness and Exercise
Sorry if this has been posted a million times. I apparently stink at searching.

So I finally am doing it! LIke I said I was gonna force myself into. My baby is almost 11 months and I started running. Here's what my week looked like.

Mon-walk 1.5 miles with kids
Tues- 30m Les mills workout in the afternoon, then walked 1.5miles and ran/walk another .5
Wed Les mills, then 1.5m walk .5 run/walk
Fri walk 1.25 run/walk .75
Yesterday run .75 walk .75
(when I put run/walk I alternate run and walk between the light poles out here except yesterday it was actually split in half).
I run on my dirt road lots of hills.
The running feels better for my shins oddly when I can alternate. Well today. My knees said NOPE.
Was it too much too soon? I'm also about 50lbs over weight. Ya ya ya....I know.
I walk on the outside of my feet if that makes a difference.

Do I need to back off run/walk and do more strength? Or just walk for a few days and try running again?

Thanks all!

Replies

  • dewd2
    dewd2 Posts: 2,445 Member
    Rest is more important than working out every day. Take some time off.

    Also check out programs like Couch to 5K for a more structured (and reasonable) routine.

    Good luck.
  • MandaNar
    MandaNar Posts: 24 Member
    dewd2 wrote: »
    Rest is more important than working out every day. Take some time off.

    Also check out programs like Couch to 5K for a more structured (and reasonable) routine.

    Good luck.

    Thanks. I have 4 kiddos so if I had time to go, I went. Never know if I will get a chance lol.
  • pebble4321
    pebble4321 Posts: 1,132 Member
    C25K is an app - or if you don't have a smartphone, you can follow the intervals by watching your watch.
    It would fit well for you - 3 runs a week, whenever you can fit them in.

    And I agree that rest is important - walking on a rest day is fine, but a break from strenuous exercise is going to help your joints and muscles build up slowly with less chance of injury.

    And good shoes - it really is worth getting fitted at a good running store for shoes that work well for you. There is no point in buying on price or someone else's recommendations - you need to find what works for you. I usually buy from a sports store one time, then the next time get the same shoes online to save a bit of money.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    If you're going from completely sedentary then it's too much too fast, alternate your exercise days till you get more used to it
  • minniestar55
    minniestar55 Posts: 350 Member
    edited July 2016
    pebble4321 wrote: »
    C25K is an app - or if you don't have a smartphone, you can follow the intervals by watching your watch.
    It would fit well for you - 3 runs a week, whenever you can fit them in.

    And I agree that rest is important - walking on a rest day is fine, but a break from strenuous exercise is going to help your joints and muscles build up slowly with less chance of injury.

    And good shoes - it really is worth getting fitted at a good running store for shoes that work well for you. There is no point in buying on price or someone else's recommendations - you need to find what works for you. I usually buy from a sports store one time, then the next time get the same shoes online to save a bit of money.

    All this.

    Shoes are critical...if you have a gait issue like walking on outside of feet, important to check you are using correct shoes or you could end up with more problems.
  • fishgutzy
    fishgutzy Posts: 2,807 Member
    Swim. No impact aerobic workout :smiley:
    I have arthritis in my feet. So running is a no no. Love swimming. No sweat running down my face .
  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
    fishgutzy wrote: »
    Swim. No impact aerobic workout :smiley:

    Which is all very well if you have access to a pool.
    Love swimming. No sweat running down my face .

    But you're swimming in other peoples sweat, assuming their doing strenuous sessions.
  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
    MandaNar wrote: »
    The running feels better for my shins oddly when I can alternate. Well today. My knees said NOPE.

    So you're not running significant distances, but you are doing some form of high impact every day, which doesn't help.

    The knee is a complex joint, so it's difficult to suggest what the issue is based on what you're saying. That said, your gait can contribute to things, as can your pace and frequency of running.

    Personally I'm not a huge advocate of gait analysis, but it can have value for some people.


  • MandaNar
    MandaNar Posts: 24 Member
    Thank you everyone!
    I unfortunately don't have access to a pool, or I'd likely live in it. Very rural area and so options can be quite limited. I will check out a shoe place when I hit the "big city" ha.
    I have most definitely heard of C25k. I thought of using that to start but just one day took off out of the house and didn't fully look into it.
    I have gone from relatively sedentary being pregnant and a nursing mom. It's a lot of time spent attached to someone else. I was working out with light-med pregnancy stuff throughout my pregnancy, but I stopped when I got to the end.
    Anywho
    Shoes and intervals of running. Check. Thanks again!
  • afatpersonwholikesfood
    afatpersonwholikesfood Posts: 577 Member
    I use an interval timer on my phone to run/walk 1:1. In a perfect week, I do it every other day with biking/strength/walking on the other days because 2 days in a row is hard on my knees. The light pole method is a good way to start but wasn't structured enough for me. You can also look up Jeff Galloway if you plan on keeping up run/walking for awhile. My sister has used that method to run full marathons.
  • pebble4321
    pebble4321 Posts: 1,132 Member
    Oh, and one more thing... make sure you have a good, supportive bra that fits well. Jiggling while running is pretty uncomfortable (and probably even more so if you are a nursing mum).
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