Let me start by saying that I am not a runner. I hope to be one day, but for now I’m just running < 1 mile after work.
After a few days of this, my knees (the tendon thing that goes down from the knee to the shin) are pretty sore. I’m wondering if I should power through this or do something differently?
A friend suggested these as he’s had good luck with them, but I’m not sure if this is something the community condones or endorses.
Update: Thank you all for the suggestions! The consensus seems to be to take it easy as I begin, and run every other day (and continue to walk every day).
If you power through it you may end up with tendinitis. You shouldn’t run everyday starting off. I second the Couch to 5k recommendation. Gradually increase the frequency and distance so your body can adapt.
I’d recommend doing some walking on some days to give your knees a break but still get the cardio in.
I’d also say that if you are running consistently, even if just a little, congratulations, you are indeed a runner.
ETA additional info I wish someone told me when I first started running: most of your runs (if not all, starting out) should be at an easy pace. You should be able to speak full sentences while running for your easy runs. I personally got injured starting out because all of my runs were tempo or zone 4 runs. Overtraining can lead to a lot of frustrating down time.
Trying shortening your stride, and increasing your run cadence. Ideally you should be 180 steps per minute, but that maybe hard right out of the gate. If you run with music you can look up playlists that are 170-180 BPM and start there. Short stride means less stress on impact.
Don’t run every single day, you need to have a rest day every other day. Follow couch to 5K or a similar training program that has built in rest days and progression. Take it easy For a few days until the pain goes away. If that’s your IT band that you’re describing you can try rolling it with a foam roller or a tennis ball
I’ve never seen these bands so I can’t comment on them. But if what you’re describing is shin splints (sore and sensitive to the touch on the front of the lower leg) then calf compression sleeves can help to prevent it. Also, look up some videos on ‘heel striking’ and try to make sure you aren’t doing that as it can cause knee injury. But first, take a day or two off to recover. Progress will be slow at first so you gotta play the long game when it comes to running.
Sounds like runner’s knee, probably from overtraining since you mention you’re new at this.
I would seriously recommend against using those bands for what appears to be an overuse injury, rest is a much better and sustainable way of managing it.
New runners tend to drastically underestimate how much rest they need. I did the same thing last year. I was only going for one or two miles, maybe three on a long day, surely all this talk of rest days was for more serious runners? This lead to a few different prolonged sore spots that I’m thankful didn’t turn into actual injuries.
Yeah your cardio level seems to increase much faster than your physical endurance. I had the same issue when I started out a few years ago, it’s very easy to over train when starting out.
Especially since I just looked at it as “just” ten miles for the week. I like the advice that as soon as you feel some kind of abnormal pain (joints instead of muscles, or just more than a light soreness) you should immediately take a rest day or three. The problem with this is that when you’re starting out, rest days feel like you’re missing a run rather than purposeful rest.
depends on so many factors. what pace are you running at? what is your athletic history?
if you’re going from NO running, to sprinting 0.9 mi, then yes, you might be sore and its normal. just take it slow and build up the mileage. if you still have problems after a week or 2, then it might be time to see your physio
the biggest mistake new runners make is to go out too hard too fast, get themselves injured, and add to the myth that “running is bad for your knees”
Being completely new it could be a number of things, but in my personal experience, if it’s not overuse (which yours could be) the wrong shoe can mess you up.
Some just are not compatible with you and will hurt things. Too much support, not enough support.
If it’s overuse you’ll need to figure out what’s irritated whatever is tight and possibly pulling on your knee making it hurt. Stretching / rolling would be a good start. EVERYTHING is connected and keeping all your fascia, and muscles lose will be beneficial.
wrong shoe as well as wrong strike or posture
