How do you prevent your knees from killing you when running?

I'm no medical expert, but what works for me, is easing into running. I don't know if you are a beginning runner or not? I typically run the first five months of the year then quit when it gets hot. However this year, I'm training for a few half marathons and the plans keep saying "ease" into running to prevent injury. They have you start out very slow, short runs/walks so you can build up muscles. I have a tendency to go full out when I run. This time I'm following the plan to a "T" and my knees feel so much better than years past.

I would agree you need to ease yourself into running. I know that I need to make sure that I'm warmed up before I do any running otherwise I have shin splints. Also, if you haven't - you should visit a running store and have them evaluate the type of running shoe you need. It's possible that your shoes are not providing the proper support or providing too much support which is putting a strain on your knees.

Good Luck!

Im a former collegiate sprinter with terrible knees from running tight turns all the time, i still run and they get stiff , best thing to do is get a Gait analysis to get the correct shoes , all running shoes are not the same, trust me there is a reason why some are 100$ plus , look into aisics or brooks, both have excellent price ranges and they really dont make a bad shoe, go to a running store or company and get fitted. i bet you will see a big improvement

LIke others have said, simply having "running shoes" is not the same as having the RIGHT running shoes. If you;re going to get serious about running, you'll have to go to a serious running store to get shoes -- at least, your first pair.

So, how do you find a "serious running store"? Easy. Google knows everything. Look up a couple of running stores, and go check them out. If they don't have a treadmill in the store for you to run on, leave.


The thing about "serious running stores" is that you'll probably end up paying MSRP for your shoes, but the service will be galactically better than what you get at the big-box running store.

Case in point: I needed new shoes, since mine were worn through the sockliner and giving me blisters. off to the running store (Boulder Running Co., in my case) I went. I left with a brand new pair of Asics Gel Kayanos. The first couple of times I ran in them, outdoors and on the mill, I started having knee pain at around 2-1/2 miles.

I called the store at about 20 minutes to closing on a weeknight and motored right over. They tried another five or six pairs of shoes on me, with the treadmill and video gait analysis, found another pair of shoes that would control my motion better, and sent me on my way -- with a full refund on the first pair of shoes, even though I'd already run outdoors in them.

Try getting that service from Sports Authority.

where on your knees does it hurt? if it is outer left side of left knee, outer right side of right knee it may be your IT bands... they can get cranky when you start to run a lot. If so, look up exercises to stretch them out and also invest in a foam roller... makes a HUGE difference, also youll need to rest and heal.

I only started running for the first time in my life this past October. I agree about the gait analysis and the shoes. But I think you should also see your doctor about it. My knees started hurting terribly too. The doctor said I have "jumper's knee" and now I wear knees straps everytime I run. To put that in perspective, I run 5 days a week for 30 mins. My knees feel wonderful!! Hope this helps.

Generally, with runner's you hear knee pain is caused by weaknesses in the hip. I'd meet with a physical therapist to determine your weaknesses. Cross training and Yoga have been the key to me. Foam Rolling and lots of stretching. Just because you have running shoes, doesn't mean they are the correct shoe. I had to try several, and still use different types at different times depending on my distances or surface I'm running on. My knee issues really came the first time from 'only running' not cross training and the second issue was from tightness in my hip, my massage therapist has done wonders for me

I nearly forgot that! I was going to physical therapy for my shoulder and mentioned that I was having knee pains. He showed me a few exercises having to do with my hip and NOT coincidentally, my right side hip was much weaker than my left and my right knee was the one in pain. Good point, thanks for the reminder!

I also agree with the weak hips comment. My week hips (and not crosstraining) caused IT Band issues for me. I haven't ran in 2 months because of it.

I have a tendency to retain water. I have noticed that, on days when my legs are retaining more water, my knees hurt more when I'm running. I think maybe it's from the extra pressure from the excess fluid...idk. I've been trying to go low on the sodium intake, and the pressure/pain in the knees seems to have lessened somewhat. However, I always have some knee discomfort when running because of my size. I've lost 45lbs, but I still weigh 256lbs.

Make sure you don't have bursitis... will show up as little dark "sacks" on an x-ray of your knees. Tendonitis is another issue. If you're overweight and new to running, knees aren't quite prepared for that kind of that excess pressure. I've had of both of these injuries when embarking on a new fitness routine designed to help me lose weight. Bursitis was when I started running carrying an extra 50 pounds.... Tendonitis came years later (after gaining back all that weight) when I was started hiking again (carrying extra 50lbs!).

You can still run and hike but the treatment is different and faster if you get medical help. And to avoid it, start up slowly, never running two days in a row, etc.