Struggling to run more than 15K with knees

vg88

As title states, can't get more than the 15k without my knees starting to hurt.

I ran 20k in 1.45 last week, but my knees are at me every time I go above 15k. Physio says nothing wrong with knees and she advised me to run on grass rather than tarmac.

Anyone have the same challenge? Or know of any special stretches for your knees for longer runs?

arybvtcw0eolkf

RUNNING

^^ Click that.

Only speaking for myself. My knee's hurt at the start of a run, but by 2 or 3 km I'm fine. I've never ran 15k, but I'd regularly run 8-10km without a prolem.

Myself the guys in the link I posted might help.

ronnie085

Very high probability your running to fast, plus increasing distance without building enough of a base. For distance follow 1% rule, increasing your weekly distance by 1% then stepping back every 3 weeks for recovery and adaption. Most runs should be at a pace that feels easy.

vg88

ronnie085 wrote: »

Very high probability your running to fast, plus increasing distance without building enough of a base. For distance follow 1% rule, increasing your weekly distance by 1% then stepping back every 3 weeks for recovery and adaption. Most runs should be at a pace that feels easy.

Might be that. I use to be barely run 5K but slowly got higher to 20K.

The thing is I'm not out of breath and feel very comfortable at the pace I have without the knees going. But you could be right that I didn't build enough of a base. Any advice how to?

pgmcpq

Think about how you are running, especially how you are landing . If you are landing on your heel with the knee locked then you are "overstriding" and the impact of landing is entirely on your knees. You need to distribute the impact more evenly.

Lean forward slighly from the ankles (not the waist). Visual the knees as springs. Try to land each stride with the feet under your hips.

Go to YouTube and search for "running posture". There are a variety of videos that will describe how and why.

Remember this will require getting used to. You should dial back the mileage for f you try this. It will take ncrease the stress elsewhere - especially on the Achilles. So take it easy and rebuild with an improved technique.

Windorah

I used to have ongoing knee niggles. It was rare that one knee wasn't needing ice post run. Iv done various physio visits and osteopaths and the only thing that really appears to have helped is Pilates.