achy knees (Read 1052 times)

I'm no expert, but looking at your log of what you are calling easy runs, compared to your recent 5k, I'd say you are probably running your easy runs too fast. Also you recently ramped up your mileage after 2 months off. Could be one or the other or both.

I'll agree with Bonkin that he's no expert. I'm not either, but I'll say the same thing. When I started running at the beginning of the year, I was going too fast most of the time. Your body needs time to recover from harder efforts, and going slower (it will feel too slow for awhile) is the way to do it. Best of luck in alleviating your pain. I hope you feel better soon.

Thanks everyone. I did read Chi Running and found some of the techniques helpful. I wouldn't mind finding a class in my area because it is hard for me to know if I am using the correct form just from reading the book alone. Anyway, consensus is to slow down so I will give it a shot. Thanks!

Just my 2 cents worth, but if you're running on CONCRETE sidewalks, that's the hardest pounding on your knees and legs of any running surface. I think I alleviated knee problems by avoiding sidewalks, running on the treadmill once or twice a week, and if I had a trail or path to run on, I would do that too. Occaisionally I will have minor knee discomfort, but that's usually from hill work, a long bike ride, or sometimes speed work. I do what I can to lessen the stress on my joints, although I do a fair amount of running on asphalt (2nd hardest surface) to mimic race conditions. The proper shoes are helpful, but it sounds like you have been fitted professionally. The other suggestions sound really good too. Hope this helps!

A runner's knees will ache. I fretted this at the beginning of the year, then I followed advice to ice them suckers down. All better after a spell. This will happen till running strengthens all the ligs and tens and stuff. But follow the other guys advice also.

When I first started running my knees were sore a lot too, especially as I started to ramp up the mileage while training for my first half marathon. And I don't think it was because I was running too hard or ramping up too fast - I just think that my muscles-ligaments etc needed time to strengthen over time. So I did two things: First, I started doing strengthening exercises with ankle weights. I think someone in an earlier post provided a link for some strengthening exercises you can do. A simple one is to sit with a pillow under your knee, and lift your lower leg until it is parallel with the ground, toes pointing in a little, hold for 2-3 secs, and then repeat 15 times. Do a couple sets with each leg maybe 2-3 times per week. I'm sure there are other exercises that work well too. Second, I used, for a while, Cho-pat straps that are designed to help relieve runner's knee. The straps provided instant relief for me. That allowed me to continue to build up the mileage while I did my strengthening exercises. Then I slowly 'weened' myself off of the straps. I'd go maybe one run per week without them for a couple of weeks, then two runs without them for a couple weeks, etc - it just depended on how my knees felt. Eventually, I didn't (and still don't) need them anymore. One other thing: I've noticed that when I've run about 250 to 300 miles or so on a pair of shoes, my knees start to ache, and it's a sign it's time to get new shoes. I'm 6'2" 190 lbs - so my shoes don't last that long. I guess some people are able to get 400+ miles out of a pair of shoes. But it's important to keep track of the mileage so you'll begin to learn when it is time to replace them before the aches and pains set in too much.