Sore knees four weeks into running, what am I doing wrong?

[BrightShinySun]

Hi, I started a similar program to couch25k about four weeks ago. I started with run 2mins walk 3mins x 3, moved onto run 3mins walk 2mins x 3 and have now stepped up to run 4mins walk 3mins x 3.

(By the way when I say run what I mean is a very slow jog - think fast walking! )

Thing is, since I stepped up to run 4mins my knees have been getting sore when running. The first time they were just sore to start with then it went off as I got into it but last night the ache stayed there a bit all the way round and I can still feel it a bit today when going up stairs etc.

What am I doing wrong? I'm walking for five minutes to warm up as suggested on the program website, should I be doing some stretching, if so how? Is it just my knees getting used to running after years of no exercise at all? Any thoughts welcome, I'm really really enjoying it and don't want to give up but don't want to damage my knees either!

[liath]

Are you doing any exercise apart from running? It can be pretty hard on your body if you're a bit unfit - perhaps you could do some general leg strengthening exercises (squats, lunges etc) and not increase your running until your knees have settled. Swiiming or cycling will help with overall fitness but are easier on your joints. HTH

[TheBalladofGayTony]

at the risk of being indelicate... are you overweight? my knees hurt when i put on weight.

also shoes are v. important

[BrightShinySun]

No I'm not doing any other exercise liath, do you think it could be where my legs just aren't used to hard work?!

LOL not indelicate at all...well, I'm 5'6 and about 11stone so yes about a stone or so overweight. It's the weight that started me on the running, although it doesn't seem to be having much effect even with a 1100cal diet as suggested by foodfocus! Anyway, I enjoy the running so don't want to give it up even if its not really helping with the weight!

[madlentileater]

I had exactly this, turns out its my feet which over pronate (roll inwards) not a problem when walking but when running, knee cap grates where it shouldn't because it's not correctly alligned. Can be helped with inserts in your shoes, but not enough to let me run

[BrightShinySun]

Oh how weird that you say that. When I was little I had inserts in my shoes for exactly that reason. One of my best friends has noticed that I still walk like it a bit, maybe thats something to do with it? I hope it doesn't cause long term problems, I've really enjoyed running, I don't want to give it up.

[NotQuiteCockney]

Is the ache in your muscles? Or in your knees? What sort of shoes are you wearing? Many running shoes fix pronation (which most women do, to varying degrees). You need to buy some running shoes at a specialist shop, where they watch you run.

Bring in the shoes you're running in now, too. They'll be able to see by the pattern of wear, what's going on.

I would also run only on soft ground (dirt or grass) rather than pavement - but I have a history of knee problems. And if it carries on, see a physio, who can diagnose what's actually wrong and give you appropriate exercises.

You might also want to consider taking iboprofen to resolve the current inflammation.

[BrightShinySun]

NQC its sort of behind my knee cap, if that makes sense? My shoes are just old Nike running trainers which I've had for ages, what sort of shop should I go to where they can help me out, I don't think the ordinary sports shops round here offer that sort of service?

[NotQuiteCockney]

No - you need a proper running shop, like Runners Need. What part of the country are you in? Look on google for a running store near you?

Shoes get old, shoes stop working, too. They're generally only good for 500 miles at most.

I would change shoes, and then if that didn't help (or if I had medical insurance that covered it) go have a chat with a physio and get some exercises before you do any (more) damage to your knees.

[BrightShinySun]

I googled specialist running shops in my area and there actually is one, tucked away in a village I used to live in that I walked past a million times and never paid any attention to!! I shall be down there first thing monday morning!

I'll also see if I can find a physio as well. Thanks for the advice.

[NotQuiteCockney]

Specialist running shops are normally small and hidden away, because they don't rely on foot traffic. Glad you found one, anyway - it's really really worth it if you're getting knee trouble. Glad to hear you're enjoying running - I pronate, too, and love running. But I get no knee pain as long as I wear good shoes and run on grass.

[NotQuiteCockney]

Specialist running shops are normally small and hidden away, because they don't rely on foot traffic. Glad you found one, anyway - it's really really worth it if you're getting knee trouble. Glad to hear you're enjoying running - I pronate, too, and love running. But I get no knee pain as long as I wear good shoes and run on grass.