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Sev09
LSU Fan
Member since Feb 2011
14595 posts

Recently started running - went too hard

When I started running a couple weeks ago, I did 4 days in a row. About 2 miles on concrete each day, interval running.

Well now my knees are shot and I’ve been resting (RICE method) all week.

I’m only 30, but how can I ease back into running to improve strength in my knee joints rather than re-injuring them immediately?
This post was edited on 5/26 at 11:37 am


CaptainDave
Navy Fan
Member since Apr 2019
199 posts

I tried running a couple of years ago… use to be a strong runner pre and during Navy times.

Only ran about a mile and pinched something in my neck/trap area. Haven’t missed an unscheduled day of work in 22 years but missed three days straight. Vowed never to run again.
This post was edited on 5/26 at 12:16 pm


jordan21210
USA Fan
Member since Apr 2009
12125 posts

What’s your shoe situation?


Sev09
LSU Fan
Member since Feb 2011
14595 posts

quote:

What’s your shoe situation?


This could be part of the issue. I’m just using old Cole Haan Tennis Shoes.


McLemore
Member since Dec 2003
29143 posts

Slow down
run hilly trails.
Build mileage slowly (or the equivalent if you're just interval training)
Check your form and shoes (go see a sports podiatrist who specializes in running or at least go to dedicated running store).

I'd do some heart-rate training--that's designed to avoid injury.

Almost every overuse injury I've had (or running injury period) has been from doing too much,too fast, too soon.

Eta: just saw this:
quote:

I’m just using old Cole Haan Tennis Shoes.


Brah. Well, yeah.

I've dialed in my form for a forefoot strike with zero drop Altras for past 10+ years. Marathon distance was taking its toll on various old parts so I added some good semi-custom insoles (super feet and such). I use the most cushioned altras for any road running. On Lone Peak 6s for trails.

Run trails.
This post was edited on 5/26 at 1:18 pm


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caro81
LSU Fan
Member since Jul 2017
2635 posts

dont run on concrete. i know treadmills are F'ing boring but they are much easier on your joints. At the very least work up to it.

whenever i ran on concrete id always feel it later opposed to on other surfaces.
This post was edited on 5/26 at 1:42 pm


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EyeOfTheFeTiger
Houston Astros Fan
Member since Apr 2021
261 posts

Maybe look into a couch to 5k type program. You may have the fitness level to run one already but from what I understand that program will ease your joints into being in better shape for running often


TU Rob
Troy Fan
Birmingham
Member since Nov 2008
12286 posts

quote:

Maybe look into a couch to 5k type program. You may have the fitness level to run one already but from what I understand that program will ease your joints into being in better shape for running often


Always a good option, either starting out or getting back into it. I've used one of the apps a few times. If you're new to running it gets you used to gradual increases in mileage. If you're getting back into it, I might just do the program for 3 weeks or so and if you feel good at that point go back to your old running routine.


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Ingeniero
LSU Fan
Baton Rouge
Member since Dec 2013
13837 posts

quote:

I’m just using old Cole Haan Tennis Shoes.

My brother in Christ,

Go get you some proper shoes before you do intervals


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130
DabosDynasty
Clemson Fan
Member since Apr 2017
4249 posts

quote:

This could be part of the issue. I’m just using old Cole Haan Tennis Shoes.


Find a fleet feet and let them get you set with the right shoes for your feet. They do a 3D scan of your feet and give you a couple of options that are more or less tailored to your scan. Made a huge difference for me when I started.

Not even close to what one would consider a great runner, but was helpful to me in a similar situation, albeit I couldn’t run 2 mi one day when I started muchless 4 straight.


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jordan21210
USA Fan
Member since Apr 2009
12125 posts

quote:

This could be part of the issue. I’m just using old Cole Haan Tennis Shoes.

It may not be the whole issue, but guarantee it’s a big part. Go to a running store and get fitted for some actual running shoes and only wear said running shoes for running - no walking or weightlifting, just running. You’ll notice a difference.


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StraightCashHomey21
US Air Force Fan
Aberdeen,NC
Member since Jul 2009
121178 posts

Run slower


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30
el Gaucho
LA-Lafayette Fan
bawcomville
Member since Dec 2010
46058 posts

I started running the lakes every day after not doing cardio forever and my ankles are shot


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Teddy Ruxpin
LSU Fan
Member since Oct 2006
38036 posts

I joined a softball team as a catcher and suck at baseball. Had been pretty lazy.

After first game bending and running to first full sprint, my knees swelled like all hell. Got to take it easy when starting any muscle/joint group up.


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AmIDonut
Louisiana Tech Fan
Member since Jan 2022
14 posts

Make sure you have a nice pair of running shoes and find a place to run on grass. Avoid concrete as much as possible. Pay attention to how your legs feel and make sure you get the recovery you need. Should probably start out running every other day.


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Germantiger001
LSU Fan
Baton Rouge
Member since Jun 2016
380 posts

Running is not a sport you just hop into. You have to ease into it. Get proper shoes & that means go to a running store. Run / walk a few days a week & build in rest days. Warm your body up with a walk or slow run to begin workout & stretch good after. Concrete is fine, but running on various surfaces is better. Replace your shoes every year


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litenin
LSU Fan
Houston
Member since Mar 2016
2116 posts

I don’t run very often but feel like I need my full 20 minute warmup in order to prevent injury.


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GeorgeTheGreek
Michigan State Fan
Sparta, Greece
Member since Mar 2008
63591 posts

quote:

I tried running a couple of years ago… use to be a strong runner pre and during Navy times.

Only ran about a mile and pinched something in my neck/trap area. Haven’t missed an unscheduled day of work in 22 years but missed three days straight. Vowed never to run again.



You sound soft.


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Lester Earl
SMU Fan
@LesterEarl3
Member since Nov 2003
267541 posts

quote:

strength in my knee joints rather than re-injuring them immediately?


Try squating or lunges


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Mingo Was His NameO
LSU Fan
Brooklyn
Member since Mar 2016
23734 posts
 Online 

quote:

Only ran about a mile and pinched something in my neck/trap area. Haven’t missed an unscheduled day of work in 22 years but missed three days straight. Vowed never to run again.


You hurt your neck moving your legs?


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