question for runners

[kristen]

Hi everyone, I'm actually posting this question on behalf of my fiance. He has recently started running (he's doing about a 30-minute series of 2 minutes of running interspersed with 2 minutes of walking, and about 5-minute fast walk for a warmup and stretch at the end of the run). He is experiencing quite a bit of knee pain, specifically in the tendons/ligaments on the inside of the knee (i.e. below the inner thigh). Icing helps. He's wearing new running shoes that look pretty decent. Does anyone have advice for running technique, shoes, shoe inserts, stretches...whatever you think might help? I don't run, so I can't help him! Would his weight be an issue? He is doing this partly to lose weight. Thanks for any ideas you all have! Kristen

 

[mspina]

My first thought is his shoes. Did he just buy them randomly off the shelf himself, without an TRUE knowledgeable help (and the kids at Foot Locker are NOT knowlegdeable!)? There are different types of shoes for different types of feet and the details of how, exactly, your foot moves when it strikes the ground. I would highly recommend finding a real running store (not a mall athletic shoe store) - check the Runner's World website for stores in your area, and getting help in selecting a shoe. Having the wrong type of shoe can absolutely contribute / cause knee pain.

Also, how often is he running? If he's new to the sport, he should really ease into it slowly (his approach is great - but how often is he doing this? Hopefully not daily...). It takes time for the ligaments and tendons to adjust to the stress of running.

Good luck, and I'm sure you'll get more responses from the other runners on this board!

m.

 

[Mckmain]

I completely agree with mspina about the shoes and how much is he running? The wrong running shoes can definitely cause problems, and starting out he really shouldn't run more than about 3 times a week...

 

[ldy_solana]

i am in agreement with the others. a specialty running store can check all that out and make sure he doesn't need special shoes and they help him find the right fit. when i went to a real running store i was amazed at the difference in the shoes that they helped me pick out.

and unless he is serverly overweight with prior joint issues from that i really don't think its as much a weight problem as it is a shoe since every shoe,no matter the size, is made differently.


kassia

http://www.picturetrail.com/ldy_solana

"And do what thee wilt as long as ye harm none"

 

[BROYLES60]

Well, when I first started running, I had knee pain, hip pain, and calf pain yet I considered myself a very advanced exerciser. I purchased good shoes for an over-pronater with extra cushioning and I still had issues.

Running is an interesting dynamic. It takes time for the muscular endurance to catch up with the cardiovascular ability.

I would recommend taking it slow and allowing the muscular strength and endurance to build in time rather than rushing it.

My biggest issue when I started running was that aerobically I could go for days but my leg muscles would just give out after 3 miles when I ran which would result in debilitating soreness! Be patient, it will work out in the long run!

 

[maddiesmum]

I agree with the responses so far. Actually, I am in the same boat as your husband. I am only running three times per week. I am also going to low down my increase in running time versus walking time, i.e. not necessarily increase running time by one additional minute each week, maybe instead hold in place for 2 weeks to strengthen muscles, tendons and ligaments befre increasing minutes of running.

I already have excellent shoes for an overpronator, so if this technique does not work, I am going to see a local sports specialists for advice. I may need special orthotics or a change in running gait.

Make sure he is also cross training with different aerobic exercise, not all running.

 

[leanbean67]

I couldn't agree more with the responses about shoes. A good running store should videotape the customer while running on a treadmill, watch the tape to see what the gait is, and make recommendations based on that. A store should at the very least watch a person run, even if it's just around the parking lot, check out the soles of the shoes that one is wearing to see where the high wear areas are, and then recommend.

Also what surface is he running on? When I lived in the city, I could usually attribute any pain or injury to one word, concrete! I can only run on sidewalks maybe three times a week, and I've been running for many years. We live in the country now, and I run on the streets with little to no pain.

Body weight can be an issue depending on body mechanics. Some heavier runners do great, with no pain or issues, others have to be as light as possible.

If he's running with a good pair of shoes, his surface has some give to it (either street, track, treadmill or trail) it may simply be an issue of ligaments, joints, tendons, muscles needing time to catch up to his aerobic capabilities. Our frames take longer to adjust to any sort of program than our hearts and lungs do typically.

The 10% rule is a good rule of thumb. 10% per week is the maximum increase for mileage. It's better to avoid injury than to have to recover from one! Good luck!

 

[Tamrahan]

Have him check out CoolRunning.com. There are a lot of knowligable (sp?) ppl over there that can give him all kinds of advice and inspiration.

Tam