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Message
Recently started running - went too hard
Posted on 5/26/22 at 11:36 am
Posted on 5/26/22 at 11:36 am
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?
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 5/26/22 at 11:37 am
17
Posted on 5/26/22 at 12:01 pm to Sev09
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.
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 5/26/22 at 12:16 pm
Posted on 5/26/22 at 12:04 pm to Sev09
What’s your shoe situation?
Posted on 5/26/22 at 12:17 pm to jordan21210
quote:
What’s your shoe situation?
This could be part of the issue. I’m just using old Cole Haan Tennis Shoes.
Posted on 5/26/22 at 12:21 pm to Sev09
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:
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.
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 5/26/22 at 1:18 pm
Posted on 5/26/22 at 1:41 pm to Sev09
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.
whenever i ran on concrete id always feel it later opposed to on other surfaces.
This post was edited on 5/26/22 at 1:42 pm
Posted on 5/26/22 at 1:57 pm to Sev09
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
Posted on 5/26/22 at 3:06 pm to EyeOfTheFeTiger
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.
Posted on 5/26/22 at 5:40 pm to Sev09
quote:
I’m just using old Cole Haan Tennis Shoes.
My brother in Christ,
Go get you some proper shoes before you do intervals
Posted on 5/26/22 at 6:58 pm to Sev09
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.
Posted on 5/26/22 at 7:00 pm to Sev09
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.
Posted on 5/26/22 at 7:30 pm to Sev09
Run slower
Posted on 5/27/22 at 8:44 am to Sev09
I started running the lakes every day after not doing cardio forever and my ankles are shot
Posted on 5/27/22 at 4:45 pm to Sev09
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.
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.
Posted on 5/27/22 at 9:02 pm to Sev09
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.
Posted on 5/29/22 at 9:16 am to Sev09
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
Posted on 5/29/22 at 1:48 pm to Sev09
I don’t run very often but feel like I need my full 20 minute warmup in order to prevent injury.
Posted on 5/29/22 at 1:55 pm to CaptainDave
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.
Posted on 5/29/22 at 2:08 pm to Sev09
quote:
strength in my knee joints rather than re-injuring them immediately?
Try squating or lunges
Posted on 5/29/22 at 2:09 pm to CaptainDave
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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