Started to run but I have knee pain

Posted by Paulina on December 8, 2012 at 1:08am

Running was the only sport so far that I didn't like. I loved biking, yoga, swimming, climbing etc. I liked everthing I tried except for running.


But after watching Freelee's videos I just felt like giving it a try. Even if it might look funny when I have to stop after 3 minutes I start to really enjoy it! 

 

I live in Poland and the winter has just began (today the temperature is about -10°C which is not that cold yet :D). 

 

I would really like to make it work for me but I have some problems:

-knee pain (I have running shoes)

-cold air — what is better — breathing through the nose or mouth?

-stamina... I am able to run for a very short distance, like less than 0,5 is a success... (I am embarrassed to admit it but that's the truth).

-I am moving to a place where there will be no nice place to run, only streets, residential buildings, no parks. So with my stamina it will be embarrassing for me to "run" in my slow and short-distance style in that surrounding.

 

Would you have some advices for me? A work-out plan to improve my stamina?

 

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Replies

  • Ramakrishna Surathu January 11, 2013 at 4:08pm

    I hope you do not eat salt, salt actually eats up the jelly around the knee and makes you feel the pain.
    this could be corrected f you stop adding salt to your food and eat a lot of fruits, sprouts

  • Paulina December 15, 2012 at 1:36am

    I tried today running with open mouth and the results are astonishing - I could run 3 times longer that way! :D:D:D

  • Paulina December 10, 2012 at 11:46pm

    Thank you all for the advices! :)

  • Paulina December 8, 2012 at 5:01am

    Thank you all for answers!

    My shoes:

    http://www.kalenji-running.com/en-GB/kapteren-50-8198536

     

    I remember that I had some issues with my knees when I was younger (like 19, now I am 28).

    I have been to several doctors and all of them had no idea what was wrong. The last one said I should not run and give up kung-fu.
    I forgot about it bc when I started practicing yoga my knees got better.

     

    I found some exercises to strengthen the knees on the web. I will try to do it and to run. I hope my knees will get better with time not worse. 

     

    • Michaelvl > Paulina December 9, 2012 at 1:13am

      I would not recommend running in these shoes. They are trail running shoes, you run on hard streets. Running in the right shoes is extremely important if you want to run injury free.

      When selecting the correct shoe, various factors need to be taken into account like:

      - What kind of striker are you

      * heel

      * midfoot

      * forefoot 

      - Do you pronate or not?

      * under pronate

      * over pronate

      * not pronate (neutral)

      - What kind of running do you do? 

      * sprinting

      * mid distance

      * long distance

      - On what terrain are going to run on? 

      * track

      * tar mac

      * of the road

      - What kind of shoe shall fit you needs best?

      * minimalistic (flat shoe, with minimal cushioning)

      * cushioned shoe (shoe with raised heel (more cusioning in the heel section then in the fore and mid foot section)

      - What size is best for you

      * even a half size difference could make a difference in you running comfortable of not. You feet expand while you are running, so the correct size when just fitting could be a half a size too small for running

      If you are seriously considering running regularly, then I would advise you go to a professional running (shoe) store where they have both video equipment and expertise to analyze your running with which they can determine the correct shoe for you, your style and requirements. Usually this will take only about five minutes to do and it is usually a free service, but they do expect you to buy the recommended shoe.

      Once you have run in the shoe several times and you have experienced it and know for a fact that you can run in them pain free, you will know what kind of shoe to buy in the future (e.g. neutral shoe, for tar mac, 8MM heal drop, Size 40,5) so you won't need to buy the shoe at the same running shoe shop (generally the running shoe shops a a bit more expensive then ordering shoes online, but their expertise is well worth the extra $ imho. 

      Also you need to start slow, give your body time to adapt and strengthen, always take a day of rest between runs to give your body time to recover. Do not increase you milage or intensity by more the 10% a week.

    • Paulina > Michaelvl December 10, 2012 at 11:43pm

      Thank you for an explicit advice!

      I found one shop in my city so I will go there because I wont be able to determine myself if I pronate or what kind of striker I am.

      You might be right that those shoes are not good for me bc I the pain got worse since I bought them. 

  • Addison Broderick December 8, 2012 at 4:33am
    Hello! I've been running since 7 years of age! One year I had really bad knee problems and I'm pretty sure it was because of the combination of my shoes (they didn't fit my feet/they way my I run) and the fact that I was over stretching before my run! Now I know that runners should just stretch post run for best results. As for stamina, it would build girl! You got to start somewhere! Seriously, forget about what they think, at least you've got the balls to go out there anyway! Give it a couple of weeks and your lungs/muscles will get used to it, slowly increase your mileage! Also, it's best to start training your lungs for running outside a little before it gets too cold, so get out there! And regarding when it get REALLY cold, good winter gear makes a huge difference! Get a couple layers of air wick legging and shirts, and the through on a waterproof layer over that!
    Hope this helps!
    You go! Woohoo! Go runners! I believe in you!
    Love,
    Addie(:
  • Jolita Brilliant December 8, 2012 at 3:05am

    0drop shoes-minimalist,running books.. weather no issue, just dress appropriately. http://www.jolitabrilliant.com/2012/11/12/altra-natural-running-tra...

  • Grace December 8, 2012 at 1:22am
    Check out some quads and glutes strengthening exercises as well as ITB stretches on the net, that would help with your knee pain!
    Breathing through your nose is generally better for controlling your breathing, it reduces pollutants entering your lungs, and it reduces the amount of water lost. Would be uncomfortable initially if its cold and dry but you get used to it!
    Try taking walk breaks (check out Jeff Galloway), e.g. 1min walk/1min run or 4min run/1min walk for 20min and gradually increase the overall duration and increase the run/walk ratio!
    Running is in my opinion the most addictive and simplest sport ever! Good luck, I hope it works out well for you!
    • Paulina > Grace December 8, 2012 at 1:26am

      Thank you!

      Acctualy breathing through the nose is easier for me because I practice Ashtanga Yoga (6x a week for about 80 minutes, so brathing through nose during sport is like a habit now).

      I will try thoses ITB streches :)

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