Started supplementing the limited riding I do with some low distance running <2miles a few weeks back. Finding it to be great excercise by knackering me out better than a 2 hour ride for 20-30mins work. Only trouble is I'm starting to get aching on the inside of both knees. Been trying to "run it off" thinking it'll toughen up in due course but could I be doing some lasting damage ? It's not agony but I can defo' feel it... On a separate note, just changed my biking shoes recently too, could it be a slight change in cleat position on my SPD's ??
Chat Forum
Just started Running - Bad Knees
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Posted 6 months ago #
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Could very well be your running shoes. Its def worth spending some cash on these and getting them fitted properly. Depending on your running style you'll need a different type of shoe. Assuming you havn't go to a running shop that can film you running and then sell you the right type of shoe, it may cost a bit more but you only have one set of legs!
Posted 6 months ago # -
Yup, as above. Go to a good running shop, get a decent gait analysis and some recommendations of shoes to buy. Safest way!
< Sits back and waits for the crowd of people advocating the B-word... >
Posted 6 months ago # -
I'd do that but I'm worried they'd all gather round and laugh at me running,
Posted 6 months ago # -
I had a bad experience with having shoes 'correctly' fitted and much prefer my internet-bought shoes.
But more important than blowing £100+ on fancy shoes for a few sub 2 mile runs, simply ensure you warm up/stretch properly and don't push to hard until your body starts to adapt to the new exercise.
Posted 6 months ago # -
M_F - may I ask where?
Posted 6 months ago # -
I started running last year to supplement my cycling and as you say you get good benefit but the potential injuries are massive from road running, I do all mine off road where i bike or round the local football pitch and have found that all my aches went away , i even came 2nd in my first off road duathlon.. good luck
Posted 6 months ago # -
I wouldn't bother with running if you're only doing 2 miles, it's not worth it. No point in hurting yourself. you'd be better off doing longer rides.
Unless you're doing intervals or sprints.
Posted 6 months ago # -
Pyro - Up & Running in Harrogate
Posted 6 months ago # -
Started supplementing the limited riding I do with some low distance running <2miles a few weeks back. Finding it to be great excercise by knackering me out better than a 2 hour ride for 20-30mins work. Only trouble is I'm starting to get aching on the inside of both knees. Been trying to "run it off" thinking it'll toughen up in due course but could I be doing some lasting damage ? It's not agony but I can defo' feel it... On a separate note, just changed my biking shoes recently too, could it be a slight change in cleat position on my SPD's ??
So you've changed two things at once...Started running and your biking shoes. A recipe for disaster.
2 miles is a lot, from nothing. I'd be doing something like 100 metres run then 100 metres brisk walk and building up.
As for the shoe change. I always phase shoes in over a couple of weeks.
So I guess I'm saying too much change too soon.
SB
Posted 6 months ago # -
Doc here. I see more problems with running than any other sport, in fact than all others put together, andboth short and long term issues...
People who run off road and who do lots of other stuff seem to do better,
Posted 6 months ago # -
Finding it to be great excercise by knackering me out better than a 2 hour ride for 20-30mins work.
Either your two hour ride isn't hard enough or your running is too hard given you've just started.
I agree with the previous poster who said 2 miles is a lot of running if you've not run before. Also you didn't say how many times a week you run.
Forget fancy running shoes just throttle right back on the running and start slower and shorter and build up at no more than 10% per week.
Better still get some shorter higher intensity bike training sessions organised. You can get a decent training session in 45 mins especially in winter on a turbo.
Posted 6 months ago # -
Any benefit to those knee support bandages? I don't run much, preferring to walk fast (and arrive at work not sweaty!). However, when I do run I get knee pain. However, when training in the boxing gym I get the same knee pain following short sprints, box jumps, lunges etc. Any suggestions?
(Sorry for the hijack!)
Posted 6 months ago # -
why do something that hurts your knees? find a diffrent way of keeping fit.
2 miles is a big distance? really? Wow.
Posted 6 months ago # -
Emsz people have got to start somewhere, would you suggest novice runners start with a half marathon a few times a week?
Posted 6 months ago # -
2 miles is a big distance? really? Wow.
Yes really if you've not run before.
Posted 6 months ago # -
Your shoes will play a big part in it. Google pronation and have a look at that and see how you think your feet are. Search what your trainers are for. As said above though it could just be getting used to new routines. I can run 6m but did a 10m one on Sunday and my knees were killing probably because I'm not used to that distance.
Posted 6 months ago # -
Don't listen to all the bollocks about buying expensive shoes. It's recently been proved that shoes have nothing to do with it and you might as well run barefoot, as nature intended. Running shoe users are amongst the biggest victims of manufactured fashion ever. Remember the South African woman runner who competed barefoot? Shoe manufacturers didn't like her very much.
You are over-stressing your joints by taking up a new form of exercise. They are responding by aching. Take it easy, cut back on the running to give the knees time to build up strength and increase the running gently as your body adapts. Don't forget that you are already fit from cycling but cycling is a low-stress exercise, which only uses certain muscles in a very specific way with a very limited action.
Posted 6 months ago # -
Doc here. I see more problems with running than any other sport, in fact than all others put together, andboth short and long term issues...
Could it be that running is the most accessible of all methods likely to be undertaken by those trying to get fit
With regard to "long term issues" can you name any non pre existing conditions that running brings on?
I am no medic but I have ran competitively on and off for the last 25+ years and seen it produce more positive benefits than negative.Remember the South African woman runner who competed barefoot? Shoe manufacturers didn't like her very much
You are thinking of Zola Budd. Can you name any other successful barefoot runners? Until you can I would suggest you are talking bollocks, can you quote your references? (oh I will help you out with one more, Abibe Bikila)
Posted 6 months ago # -
emsz, everyone's got to start somewhere, not all of us are born athletes. And 2 miles is better than 0 miles.
Same as OP really, started jogging and got lots of pain in inner knees. As M-F says, warming up and down is very important as is stretching. In fact try and build stretching into your daily routine. Persevere and listen to your body. Been going a few weeks now and it definitely gets better. A knee support helped but not sure if that's just a placebo effect.
Good luck and stick at it.
Posted 6 months ago # -
Ifrider, go on to runnersforum, its a great site and everybody is extremely friendly. As oposed to a mountain biking forum where some people run, you get a great section of runners from people just starting out like yourself to ultramarathon runners and all in between.
Ref gait analysis, im 35 and have been involved in a lot of sports over the years. I always believed it was a load of old rubbish and designed to get a lot of cash out of niave runners. That was until about a year ago when i started to get a recurring injury in my left calf muscle. After a lot of rest then running again it happened again so i saw a physio.
Long story short is for some reason my left calf was building a lot of tension due to my running style and i was advised to get analysed.
So far so good. 3 months on and running regularly with no problems. (fingers crossed)
But to be honest at your stage i doubt very much you need to do this.
But honestly try runnersforum. Its a cracking friendly forum. And good luck as running is fun once your body adapts
Posted 6 months ago # -
Don't listen to all the bollocks about buying expensive shoes. It's recently been proved that shoes have nothing to do with it and you might as well run barefoot, as nature intended. Running shoe users are amongst the biggest victims of manufactured fashion ever. Remember the South African woman runner who competed barefoot? Shoe manufacturers didn't like her very much.
You are over-stressing your joints by taking up a new form of exercise. They are responding by aching. Take it easy, cut back on the running to give the knees time to build up strength and increase the running gently as your body adapts. Don't forget that you are already fit from cycling but cycling is a low-stress exercise, which only uses certain muscles in a very specific way with a very limited action.
100% with you there
Posted 6 months ago # -
Ignore Emsz.
As has been said above 2 miles from not ever running is a lot, and changing spd shoes at the same time will not help your knees.
I would stop running and ease off on the biking until the knees feel better, and then see if your knees are ok just cycling, could well be wrong cleat position etc on the new shoes.
If your knees are fine, reintroduce the running again, but slowly. It will take your legs a little time to adapt to running so dont do too much too soon.
IMO you dont need all this fancy marketing analysing your running to see what shoe fits you rubbish. Many club atheltes I know just run in a shoe they find comfortable and have never visited a running shop for a 'fitting'.
"A knee support helped but not sure if that's just a placebo effect."
Be careful of wearing knee supports, unless a doc or physio etc has told you to. All they do is weaken the muscles because they support the area, which is the opposite point of doing exercise and can lead to more injury later.
meehaja - As above.
Stoats - Whats your specialty? I have asked Mrs FD the same thing as she is an Orthopaedic Surgeon. She said that she doesnt see any more injuries from runners than any other sport. The only thing she does find though is that runners dont listen to her advise and will go out running asap after ops etc...
Posted 6 months ago # -
Can you name any other successful barefoot runners?
Posted 6 months ago # -
And don't go putting supports on your knees until you know what any potential problem may be and you are sure you are using the right support to help ease the pain - otherwise you may just end up with a whole new set of problems.
When I started running I started with 1 mile runs and just increased the length every time I stopped feeling the effects (muscle pains etc). Not very scientific but I managed a 1hr 45min Great North Run training like that.
Posted 6 months ago # -
What about following the couch to 5k programme? It is design for people whose legs aren't used to running.
emsz - 2 miles = c.1000 impacts on each foot, ankle, knee, leg. That's a lot if you're not used to it.
Posted 6 months ago # -
Can you name any other successful barefoot runners?
Posted 6 months ago # -
i love the way that article linked above has a picture of some bare feet.
in case you weren't familiar with the concept.
Posted 6 months ago # -
Some bare feet earlier...
Posted 6 months ago # -
I bought the shoes and kit and tried going back to running a couple of years ago, and had the same problem. I didn't want to damage my knees so i just bought a spinning bike at home instead, which is useful on dark wet winter evenings. Im heavily built and in late forties and like skiing so I'm quite wary of hurting the knees...
Posted 6 months ago # -
I know too many ex-runners who went on to discover cycling. So I now walk instead. At a fast pace of 4mph. I can walk a half-marathon in three hours. I'd like to walk a full marathon inside six hours. The OP looks as though he's started to fast. I'd be mixing running and walking. And I'd go to a running shop.
Posted 6 months ago # -
+1 for stretching before AND after a run.
Good quality running shoes needn't cost the earth, my favourite running shoes are Brooks Ghost 2, I've had 3 pairs and they're better than any of the Asics and NB ones I've had before. I bought 2 pairs of Ghost 2 last time as they've gone out of production. £29 a pair!
I had problems with my calfs and shins during marathon training, probably because I'm on the heavier side for long distance running at 93kg, and a simple routine of strengthening and stretching my calf muscles helped enormously.
Walk/run routines helps too. You don't need to run fully for the 2 miles, (which coincidentally is the very distance I started with about 3.5 years ago). Don't give it up unless you really have to, especially as it sounds like your quite enjoying it. Posted 6 months ago # -
Running is a very healthy and natural thing to do, physically and mentally. Injuries only really happen if it's not done properly or carefully. Our species have always ran and done so very well, possibly to the point of our success over similar species.
Just take is easy and slow if you are not used to it. Listen to advice and then use your common sense of what works best for you.
Warm up and warm down and stretch gently if you feel tight.Take your time and enjoy the run, views and you time out.
Posted 6 months ago # -
I did Couch-to-5K at the start of the year. Did manage to complete the programme and run 5k but had to give up cos of knee pain. Haven't run since and still have knee pain 6 months on
Posted 6 months ago # -
+ 1 for stoatsbrother. Shorten your milage and build up slowly. Do it on soft grass (golf course?) if you can. Please get this seen to of its the inside of your knees? not being rude but could be your weight affecting greater pressure on the inside of your knees just as much as over pronation (PLEASE DONT GOOGLE PERONATION AND TAKE ADVICE ON SHOES ON THAT ALONE)I see almost as much damage done to soft tissue of feet/ankles, knees, hips, with googled advice as i do with injuries caused by too much running too soon.
See a specialist Podiatrist or Physio oif the pain persists,.. take it slow.. Good luck
Posted 6 months ago #
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