Hey guys,

So I've been running like a crazy woman the last few weeks. :)  Doing 2 miles on Monday, 7 miles on Tuesday, intervals on Wednesdays, and 9 miles on Thursday. Oddly enough I'm acutally enjoying the long runs now and am able to maintain a 9 min/mile pace.  Anyways, my knees have been feeling tight after my runs.  I've been running 2 miles a couple days a week for the last year so what I'm doing now is quite an increase.  The tightness doesn't have any sharp pains and goes away after a couple days.  Is this normal tenderness from building up my legs?  I just wanted to make sure because I'm competing in a 10 mile run this weekend. :)

I also have to share that I never would have thought I could have run 10 miles a month ago.  I used to hate running and felt like I would die after running for 10 minutes.  Now I love it.  It's like private time to myself, just me and my Ipod.  I haven't been losing a lot of weight this month but I have lost 3 inches off my waist and 4 inches off my thighs.  And I care way more about what I look like than what I weigh. It is just taking the fat off my belly like no other workout I've ever done.  So if you guys haven't started running yet, give it a try. :)

Hi llk3721,

You very well may have "runner's knee," but I can't diagnose it for sure.  If the pain gets intense and doesn't go away after several days, you should check with your doctor. 

You should be congratulated on your dedication to running and awesome exercise program.  Your mileage is impressive.  The increase may also be contributing to your knee problems. 

Runner's knee is simply an irritation of the undersurface of the kneecap. However, it can get pretty serious, so you will want to confirm if that's what you're experiencing.  You can treat it by resting your knees so you can lesson the inflammation. You should take several if not more days/weeks off of running.  You may also want to insert some addiitonal activities into your regime to stay strong but to avoid exacerbating the problem, like swimming or cycling. When the pain is gone, return to running but increase your mileage slowly.  You'll want to be sure you are also strength training and helping to build up your quadriceps and hamstrings to support the knees.  

You are doing so well and I'd hate to see you have a set back.  Take care and try this.  On another note, the fact that you are losing inches is terrific- it's the best indication that you're burning fat while building lean muscle mass.

Good Luck,

Paul

Thanks Paul.  The pain only lasts for about a day after a long run so I'm guessing that it's just normal soreness. :)  I do take 3 days off a week and do no running to let my joints rest.  I teach water aerobics so that gives me a good no impact workout a few days a week.  I think I'll start taking some Glucosamine/ Chondriton for my knees, just to protect them.  We do a lot of running in the Army and I don't want arthritis when I'm older. :)  Thanks for the quick response.

Laura

Hi Laura,

Based on your assesment of the pain, it sounds like it's likely nothing too serious.  However, if it persists, I would recommend you do check it out with a doctor just to be sure.  It's great that you are already taking 3 days off and doing water exercise.  Cross training is important when training for long runs.

Keep up the good work and please keep me posted.

Good Luck,

Paul

Hey Paul,

 So I did my 10miler yesterday.  It was so hard. :)  I completed it in 1 hour and 40 minutes, not fast but all I wanted was to complete it without walking, which I did.  I'm super tired, hungry, and sore but overall it was fun.  I'm taking a few days off running to recover. :)

Congrats! I'm working my way up to that. I was the same way...couldn't run for more than 10 minutees without get short winded. Now I run a mile like it's nothing and I usually do 2-3. Working my way up to 4-5 this month. I'm hoping that some new supportive and comfortable running shoes will give me the boost I need to be able to do more.

 I found that I wasn't stretching enough or correctly. I bet if you focused more on stretching your hamstrings and calfs, it would be much better. Do 2-3 different stretches for each. When my calves and hamstrings tense up, my knee gets really tight. It goes away after a while, but i know in the long run proper stretching is very important. 

  

Hi GetRight, Congrats on your fitness progress! You should be very proud and encouraged! The additional miles you're running will definitely require a pair of very good running shoes. You may even want to invest the time and money to go to a store that specializes in fitting your specific foot and recommending the right type of shoe for your sport such as Foot Solutions or any other local stores that may be in your area. Thanks for the great suggestions re: stretching. It is so many times over-looked or just not done which is a huge no-no! There are definitely musts when it comes to running such as proper shoes, techniques, strengthening and conditioning (sport-specific to running), stretching and training. If you are serious about running and plan to continue increasing your milage, be sure to get educated and properly prepared for your best success and to decrease the chances of injury! Good luck! Kelli

Hi llk3721,

Wow . . .10 miles!  Good for you.  Don't worry about what speed you did it in, 10 miles is an accomplishment to be proud of in its own right.  (And the fact that you completed it without walking is VERY impressive). 

Now, with your situation, I recommmend you take off several days of EVERYTHING to rest and recover.  Not just running . . .your body, muscles, joints, etc. needs to be fortified and rested so that you can come back feeling ready to work out, not over-tired or worn out.  You don't want to risk over-training or injury.  Some Yoga or simple stretches are also good over the next few days.  Hydrate and get the rest you need. 

Keep me posted with your knees and how the next phase of your training is going.

Good Luck,

Paul