Beginner Runner/Knee pain (Read 979 times)

Okay, I need more advice! I have been running for about 5 weeks working toward my first 5K. Over the last couple of weeks I have experienced knee pain in both legs. The pain is at the inside of my knee about level with the bottom of my knee cap. Is this normal for a beginner? Will it get better? Will it get worse? What should I do to make it better? I am really enjoying the running, but I am concerned about the knee pain and whether it will prevent me from going further with my training.

I can only answer for myself and tell you that when i started (back) to running in March, I had numerous knee pains (mostly solved with Advil).....and they have now seemed to go away recently. I think they went away because of increased mileage and they toughened up and more importantly, I got a new pair of quality running shoes (NB 1223)....You might first start by checking your shoes and make SURE you are wearing good ones.......Quality shoes make the difference.....

I was checking out your log. You started running 6 miles a week in early June. Were you doing any running before that? Running involves a lot of impact and jarring on your joints; it takes about 6 weeks for your body to get used to that, even if you already have the cardiac base.

I was not doing any running before I started in June. I am using a "novice" 5k training plan from Hal Higdon. It is an 8 week plan to train for a 5k. I am going to run a 5k after the sixth week because it is the only one in my area around this time. I try to run on asphalt as much as possible however I have to run on concrete to get to the asphalt. On the 2.5 mile course I run right now, about .75 miles is concrete and the rest is asphalt.

If your shoes and biomechanics are ok (no twisting when you run, good leg strength, etc), then it is probably just overuse. Most training plans like Higdons' assume that you have some kinnd of running base before you start. I agree that squats and other quad strengthening exercises should help, because most knee pain comes from weak quad muscles or an imbalance between quads and hamstrings. Good luck.

I peeked at your log, too, and I'd say it's simply a matter of too much, too soon, and quite possibly, too fast. If you're only goal is to run this 5K and then never run again, then by all means keep going as fast as you can. You'll be done in a few weeks and then you can recover the rest of your life. But if you want to make running a lifestyle, then what's the hurry? I see a lot of 10-11 m/m in there and even one in the 9 m/m range, plus 2 days of tempo training. Having never run before, with a base of only 32 miles, you have no need to do any kind of speed training. You might even consider switching your training program to the Couch to 5k that many here have done/are doing (the link is in my sig). It is much more friendly for someone who has never run before. I'm proof. I started running about 4 months ago. You could still do the 5k, but I'd say aim to run it in 35-40 minutes and maybe even walk some. No sense tearing your body up this early in your new lifestyle.