New Runner Frustration

iBleed

So I started running a few weeks ago. I found this beginners running guide to follow: http://www.runningplanet.com/training/beginning-runner-program.html It eases you into running if you've not done it before. Anyway I did the first week, walk 5 minutes jog 30 seconds, repeat - for half an hour. And I felt fine. Was really enjoying it. The last day of the week you double your jogging time to 1 minute. I did that and everything seemed fine. Was happy to be progressing. The next day my knees hurt a little. It was a rest day anyway so I left it. They still hurt the next day so I left it again. Anyway it's now been a whole week and my knees are still sore. Maybe even more sore than before. I am seeing my GP soon for another matter so I'll mention it to her but I expect to be told simply to rest it off and ease into jogging slower or something. So I'm looking for some advise, encouragement (I'm very frustrated as I was really enjoying my new hobby), etc. - also is this normal? How long does it usually take for this sort of thing to go away? I would have thought my knees would have felt better by now and not worse. Also, what can I do to prevent the same thing happening again? There was no warning beforehand that my knees would do this. They only hurt after the last run and I didn't even attempt to run after that (to be safe). I also didn't feel like I was pushing myself much physically. I have always done a lot of walking and easing into the running seemed to be going really well. Sorry if you get a lot of posts like this. And sorry to waffle on.

TheRoadRunner

Two things you could do straight away are ensure you have a good pair of runners, I'll fitting or runners with little support are not kind to your body. Secondly try and do your running on grass. It reduces the impact on your body greatly. In the meantime ice your knees to reduce swelling and don't push it if you feel you are going to do yourself long term damage.

brownian

Personally, I find that single-leg squats are good for this. But your experience may be different, so don't do these if they hurt a lot!!. If it keeps up, see a good physio - lots of threads here about where to find one in a given location.

iBleed wrote: »

So I started running a few weeks ago. I found this beginners running guide to follow: http://www.runningplanet.com/training/beginning-runner-program.html It eases you into running if you've not done it before. Anyway I did the first week, walk 5 minutes jog 30 seconds, repeat - for half an hour. And I felt fine. Was really enjoying it. The last day of the week you double your jogging time to 1 minute. I did that and everything seemed fine. Was happy to be progressing. The next day my knees hurt a little. It was a rest day anyway so I left it. They still hurt the next day so I left it again. Anyway it's now been a whole week and my knees are still sore. Maybe even more sore than before. I am seeing my GP soon for another matter so I'll mention it to her but I expect to be told simply to rest it off and ease into jogging slower or something. So I'm looking for some advise, encouragement (I'm very frustrated as I was really enjoying my new hobby), etc. - also is this normal? How long does it usually take for this sort of thing to go away? I would have thought my knees would have felt better by now and not worse. Also, what can I do to prevent the same thing happening again? There was no warning beforehand that my knees would do this. They only hurt after the last run and I didn't even attempt to run after that (to be safe). I also didn't feel like I was pushing myself much physically. I have always done a lot of walking and easing into the running seemed to be going really well. Sorry if you get a lot of posts like this. And sorry to waffle on.

RoyMcC

Also, try lifting your hips a little, therefore striking midfoot or forefoot. Crashing onto the heels only has one outcome.

iBleed

Thanks everyone for the replies. I will try the leg squats. I have no where around here I can run on grass without spending too much time getting to the place. I will make sure I run properly with as little impact on my knees as I can. For now though I just have to sit around and wait. Blah. Thanks again!

brownian

iBleed wrote: »

Thanks everyone for the replies. I will try the leg squats. I have no where around here I can run on grass without spending too much time getting to the place. I will make sure I run properly with as little impact on my knees as I can. For now though I just have to sit around and wait. Blah. Thanks again!

Where are you ?

iBleed

brownian wrote: »

Where are you ?

Glasthule, Dublin

brownian

iBleed wrote: »

Glasthule, Dublin

Quite near me, so...(Deansgrange).

Good soft-ground options around include

- the linear park that runs from Deansgrange crossroads to Ballybrack... acccessed from the car park at the back of the SuperValu in Deansgrange. Easy to get 10-15 km run here, no cars, lots of football fields, fairly flat. When very wet, also has decent tarmac paths.

- Killiney hill, if you fancy running up hill and down dale

- 3Rock, if you really want to run up and down, but we're into IMRA territory here.

- Djouce woods, for longer forest runs on nice soft pine needles. Fantastic for 10-20km loops. I particularly like the run from Djouce to the bottom of powerscourt waterfall and back - not at all steep despite the fair amount of up and down.

- the cliff walk from Bray to Greystones is very pleasant running, and surprisingly flat. Bit of a drive, but there's reliable free parking at the S end of Bray esplanade.

- UCD used to be good, but there's so much building there that anything longer than loops of the rugby pitches has become frustrating.

When you're done with the grass, I quite like the run out past Dalkey and down Vico road... nice views. But of course on tarmac.

Best of luck with the knees. If all else fails, Marie Elaine Grant in Seafield (behind the Montrose) is an excellent physio.

iBleed

Thanks for all that info! Unfortunately I don't drive and that's one of my main problems with finding a good place. I know the place between Deansgrange and Ballybrack - it is a good long walk from where I am. I was really enjoying taking off from my door, the idea of travelling somewhere in order to effectively travel some more, is slightly annoying. Mostly down to the amount of time it would end up taking. Though I may be left with no other options. I'll see how my knees get on. I'll see which of your suggestions is the closest too. Thanks again!

annieee

Have you had your gait analysed? Are you sure you're wearing the right runners? I injured my knees at the start too. I had gait analyses and was fitted for the right runners (discovered I'm an over-pronater) and have had absolutely no problems since.

iBleed

annieee wrote: »

Have you had your gait analysed?

No I haven't. Where can I get that done? Also wondering, is it common for people to not be able to run due to it being high-impact? Or is it normally just a matter of building up to it?

annieee

iBleed wrote: »

No I haven't. Where can I get that done? Also wondering, is it common for people to not be able to run due to it being high-impact? Or is it normally just a matter of building up to it?

I had it done in Amphibian King in Bray. I think Elvery's in Dundrum do it as well.

Don't know about the high-impact thing. I've been running for seven months and I've never had trouble after I changed my runners.

If there is a choice, for example a tarmac cycle lane next to a concrete footpath, I always run on the tarmac as the surface is easier on your knees because it has a little more 'give'.

iBleed

annieee wrote: »

I had it done in Amphibian King in Bray

Thanks! I'll definitely do that. After my knees feel ok. *waits* Gotta do everything right this time around... and hope for the best.