Not sure if I shouldn't run anymore :(

ok probably I am overreacting. But this is my story (will try to make it short).

I was NEVER an athletic person, I still am not. In 2007 I gained 20 pounds, enrolled in CC, workout three times a week and eat 1300 cal, one of my workouts was running once a week. So by the end of 2007 I lost 15 pounds, and I could run 35 minutes in a row but slow, 4.5 mph.

2008 was crazy and I didn't work out too much but keep controlling my eating, so I am still with the same weight (125 lb, 5'2", female, 31 years)

I went back to run at the end of 2008 and I want to run a half-marathon this coming october. I started with 2.5 miles, right now I run 4 times a week: two days 2 miles, one day 3.5 miles, and one long run that should increase  slowly and right now is at 5 miles. I run only in the treadmill (not an outdoor person). I know eventually I have to run  outside if I want to do the marathon, not the issue right now.

So, I read all the books, I have a training plan, I stretch, I drink a lot of water, I bought the running shoes...... but my knees are hurting. Why????????????????

I read this forum http://caloriecount.about.com/beginner-runner -ft135784. So could be that I never run/walk?. I just started to run 15 minutes, then 20, and so on. Right know I do the 5 miles in about 55 minutes. I don't like to stop, I get cramps, I just stop a minute to drink water, which by the way after I drink it  and start to run again my side hurts and I get like gases but I know I cannot go 13 miles without water.

My knees don't hurt bad, actually I don't know how to explain it but I kind of feel them all the time. It is not neccesarilly pain, I just feel them in a funny way. By the way, they don't hurt while I am runnign, it is during the day.

I love running, but I don't want to get injured. Please tell me it is normal.

You HAVE to start running outside if you plan on running a marathon in October! It is completely diff than running on a treadmill, no matter the incline and interval training you do on it.

I honestly can't tell you it's normal to have anything ''hurt''. Soreness from lifting and/or cardio is normal as long as it does not limit you from daily activities and/or has you grasping for the pain meds!

Sounds like you may want to have your shoes evaluated.  Your knees should not hurt AT ALL.  Those 'funny ways or tinges' that you may be feeling could be a wakeup call before something literally tears! Runner's knee is common but it's mostly caused from poor form and footwear and/or lack of proper training/rest periods.

Mostly, best of luck.  I just completed my 14th marathon in February and will be competing in my 4th tri this June - and have 2 of my clients doing it with me. Tons of fun.  Just be completely educated on the proper training and nutrition.

where I can have my shoes evaluated? I bought both on them in a Reebok store, and none of the guys who worked there looked like knew too much. I asked and they said, they have to feel confortable, and they do.

It's very comon for beginer runners to have aches and pains and need a few tune ups along the way. I'd suggest finding a good physio therapist who does Active Release Technique and go regularly. They can tell you exercises to help strengthen the right muscles to avoid injury.

You should get evaluated at a specialty running store.  Their staff is trained to evaluate your foot, your gait (they'll have you run on a treadmill) and put you in a shoe for your specific tendencies. 

If you didn't have knee problems running in 2007, than it may not be that you have the wrong shoe, simply that you've worn it out.  Good running shoes should last 300-500 miles.  (Cheap ones, less.) Calculate roughly how many miles are on yours.  But if they're pretty new, then you may, indeed, have the wrong shoe, but are only now putting in enough miles that it's beginning to cause problems.

I am not sure where you live.  I live in Southern California and have run 7 half marathons and 2 fulls. 

We have a running group here in Pasadena that was started by a Chiropractor.  He understands injuries caused by running, impact of shoes, best types of shoes and non invasive therapies that  help with injuries.

  I would suggest you visit someone like him and find out what is going on.  If you are having a problem now at 5 miles it's will most likely get worse.

There are some aids people use to help with knee pain available at running stores but it's best to find out the cause of problem and make sure you are not injuring yourself further.

Marathons are like a bus ... miss this one and there WILL be another coming along shortly.

Make sure the Chiro understands running distance and yes ..those are difficult to find.

My chiro is Dr. Steve Smith on El Molino in Pasadena.  He is wonderful !

One more note on the shoes ... there is a lot more to selecting a running shoe than whether it 'feels good'. 

If you are running distance shoes need to be .5 to 1 size larger to handle swelling feet.  All feet swell in distance.

Also based on how you distribute your weight, the shoe should have thickness on the outer or innner sole.  A running shoe store can watch you run and then recommend a style shoe. 

Running shoes need to slant lower on the heel of the shoe and higher at the toes to keep the spine aligned.  This is the opposite of how the fashion running shoes are designed (ie Nike).  Using those shoes can cause a lot of pain, not only knee but stabbing back pains.

Find a running shoe store independent of a shoe manufacturer.

Original Post by cathiwalker:

Running shoes need to slant lower on the heel of the shoe and higher at the toes to keep the spine aligned.  This is the opposite of how the fashion running shoes are designed (ie Nike).  Using those shoes can cause a lot of pain, not only knee but stabbing back pains.

huh?

The primary purpose of proper running shoes is to prevent pronation (if that is an issue).  Pronation is the ankle bending inwards or outwards as you run.  Any running store worth its salt will have someone there that can help you determine if you pronate or not and recommend good shoes.

You are not a "heavy" runner.  I don't think you need a lot of cushioning in your shoe.  This is another thing with running shoes, whether or not they have a lot of gel in the heels.  You probably don't need a cushioned shoe.

The other thing to consider is your running form.  If you are a heel thumper (like me :-), then every step you take will land on your heel and jar your leg all the way up to your spine.  Ideally, you want to be a midfoot striker, which basically means running flat footed.  I acheived this somewhat by trying to get that feeling of having my feet land behind me.  There's no way this could happen, but it forced me to basically land on my midfoot.

All runners have aches and pains after running.  The important thing is to recognize the difference between aches and sharp pains which mean I am injured.  I did the run walk thing for 18 months before I started "just running".  Give yourself plenty of time to build your strength.  Every new "longest distance" for you is a "go as slow as you want day".  Don't worry about your speed.

You can do this and good luck!!

p.s.  the best thing for your cramps is to strengthen your calf, shins, and quads...  I cramped really bad during my first marathon and Olympic triathlon.  Since then, my cramps have gone away!

thank you all for your replies.

I read about the pronation and I think I don't do it. I watched some videos, and ask my husband to watch me, and he thinks I don't pronate. Also I bought my shoes 1/2 size larger. I check my posture in the shadow and try not to bend over, and also try that my feet lands completely. Probably I am doing something wrong, at the end what do I know. Probably you are right and it is my shoes, I will try the running shoe store.

As I said it is not neccessarilly pain, it is just I feel them all the time in a funny way, that doesn't feel normal. But again, it is the first time in my life I run regularly so I don't know what normal is. In 2007 I didn't feel anything but I only ran once a week and a very slow pace, the other days I did Pilates.

I have two more questions:

1. Since I am running 5 miles, now I stop at the middle for a minute to drink water, but when I run again I get a side stitch (not sure if that is the name), but it is that pain in one side below your ribs, so the second half of my 5 mile-running is a little unconfortable. But I am just drinking water, and I know it is almost mandatory to hydrate yourself in the long runs. Any hints to avoid this.
2. How good is to run several days consecutive. Half of the books, articles, blogs, etc, say that for people that want to run marathons they have to run, but others say crosstraining is the best.

Most people breathe backwards when they run just make sure you push your abdomen out when you inhale and in when you exhale. Doing it backwards has been known to make some people feel like someone stabbed them with a steak knife then twisting it. The reason for that particular pain is your diaphragm getting pinched by your ribs.

Also, try not stopping completely when drinking your water - you can slow down to a brisk walk, if need be. Don't gulp it too fast or drink too much at one time.

Crosstraining is best for everyone, even elite athletes. In respect to cardio, make sure at least one of the days you do it, on day 3 or 4 depending on if you do it 5 or 6 times of week, crosstrain.  It helps keep your body guessing and metabolism pumping and prevents injury from overuse.

A good habit to get into is to take a sip of water every five minutes (or two if it is hot).  This will keep you hydrated without having to stop and without overloading your stomach.

I don't recommend running more than 3 days a week for new runners, but I am hardly a running coach.  It is much better to cross train a few days a week and run t hree days.  Melkor has a link somwhere around here to some exercises you can do to really strengthen your leg muscles for running.  I think that is a REALLY good idea.

Wes

melkor takes good care of us...  Here it is:

http://caloriecount.about.com/forums/post/105 686.html

OK.  So I'm reading Women's Running (don't ask), and I see an article on why women's knees hurt.  Something about a Q-angle, which is specific to women, and the recommendation is to strengthen your quads...  Strength training 3 times a week it says...