NBR calling all runners

nesenotes · December 2012

I started couch to 5K two weeks ago. I have to do a 10k in August so Im trying to get ready now.

Week 1 went great. Starting week 2 all of a sudden my knees are killing me! I cant get through the 20 minutes, I feel like they are going to break. WTF?

I just bought new running shoes at a fancy schmancy running store. I was told I have an inverted step so these are supposed to be good for that. They feel comfy. What did I do wrong? Ive been following the program to the T and running every other day giving my joints a day to rest.

Any advice is appreciated.

K8says · December 2012

I am by no means an expert runner, but I am technically supposed to start week five of C25K this week. I say "supposed to" because I was away for all of Thanksgiving week and didn't run, then only ran the last day of week four of Wednesday this week. I'm slacking... and need to get back on track quick before I have to start over... but I digress....

Depending on how much you ran or didn't run before, it could be a lack of strength of you legs and abs that are putting a toll on your knees. Stretch, stretch, stretch before and after you run. It adds another 15-20 minutes to the experience, but it's so necessary. On the days you don't run, you might want to try some strength training to help out your knees. All in all, running is tough on them regardless.

Are you running inside? Streets? Track? That might make a difference too.

I need to be less talk and more action over here... Hope that helps somewhere in my ramblings...

nesenotes · December 2012

Ive been running flat in a treadmill. And I did zero running before. I only used the elliptical.

What strengthens knees?

Bucks County Newlywed 808 · December 2012

When I was training for 5K's (my goal is to take out the "was") I used to strengthen my legs and knees like K8 said by using machines at the gym designed for that. Like the leg press and the quad lift. The leg press especially helps with knee strength....not to mention a great butt!

Also.....when I returned to running after baby, my knees felt like they were going to explode again. I think our bodies are still slowly getting back into shape (literally) from all of that relaxin junk that ....well, relaxed everything during pregnancy. I feel like everything from my knees to my feet is still loose, you know? I'm not saying a 5K is impossible now, but go easy on yourself. Maybe just try to add 30 seconds more per day of running (not sure how C25K goes). Good luck!

K8says · December 2012

What bucksy said, but aside from machines, squats and lunges, wall sits, etc anything that strengthens the quads and hamstrings. But... of course, these can also be hard on your knees, so be careful (the machines are easier on your knees). Strengthening your core can help too, and making sure you are engaging your abs while actually running.

The 5k itself will be outside (duh), so I always run with an incline of 1 to help my legs get used to it. The few times I've run outside are so. much. harder. than running on the treadmill. I need to do that more often if I ever want to actually participate in a 5k. The first one I do needs to be walking friendly...

Anyone else out there doing C25K? I need a kick in the butt to get recommitted and to try doing it outside more often.

nesenotes · December 2012

Thank you everyone, this is very helpful.

DeniseRN · December 2012

Ditto the relaxin comments. Also your quads are the muscles that support your knees, try exrx.net for some ideas on strengthening your quads.

And give it time and don't get discouraged!!! You just grew and birthed a human not too long ago. That's hard on your body.

APendola · December 2012

He many days a week are you running? Take a day off inbetween runs can help your muscles get a break. Also, it helps to do a different exercise once a week like cycling or the elliptical. Yoga is really helpful to. Some studios even have classss designed for runners. It's hard on your body to do any repetitive motion exercise, so you have to mix it up and stretching is important.

Barefoot84 · December 2012

There are many videos on RunnersWorld.com that explain exercises that can be done to avoid knee pain. If like me, your pain is mostly in the front of the knee, it's likely to be that your core is too weak, especially the muscles on the side of the abs. I find that doing pilates a couple times a week has helped. However, I know it's hard to find time to run and do pilates with a LO.

nesenotes · December 2012

Barefoot84:
There are many videos on RunnersWorld.com that explain exercises that can be done to avoid knee pain. If like me, your pain is mostly in the front of the knee, it's likely to be that your core is too weak, especially the muscles on the side of the abs. I find that doing pilates a couple times a week has helped. However, I know it's hard to find time to run and do pilates with a LO.

Yes its right in front. I'll try that site too.I never knew this core stuff, but I guess it makes sense. Plus I had a c-section so my core was literally cut in half. I cant believe I was so naive to think I'd be good to go in 2 months. This shiz is no joke!

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