Forums » General Training » Running

1. maggie1679
   Member

   I am not new to running, but certainly new to the distances I am running now while training, and have some concerns. My 20K is Sept. 1, and my half is Nov. 5. I just ran 10 miles this week for the first time, and am starting to have some soreness in my right knee that is discouraging me. I really want to complete my races, and am trying to stay motivated, but do not want to be injured and unable to run at all. I practice yoga, which helps, but the soreness is still there. I do not think it is my running shoes because I have about another 150 miles before I should change them. Any advice is appreciated.

   Also, I ran in an 8 mile race 2 weeks ago at a 9 min. mile pace comfortably, but when I ran my 10 mile long run this week I was at about a 10 and a half minute mile. This makes me nervous, since that was the slowest pace I have ever run. Will my pace improve before Sept. 1, or should I expect to run that pace during race time?

   Posted 4 months ago #

2. luluorange
   Member

   When you go on longer distance training runs, you should be mindful of running at a slower pace (1-2 minutes slower). I wouldn't worry about the pace right now. The idea is to train your muscles to get use to use fat as fuel and that doesn't happen until you go on longer runs and push the wall further and further. Soreness is normal, things starts to happen once you hit double digit on milage.

   Epson salt bath after long runs, icing your knees and take days off after long run really helps. The days off you take, you should cross-train or walk.

   Good luck with your 20K and 1/2. :)

   Posted 4 months ago #

3. Kate
   Member

   I had similar problems to you and found they got worse over time. I actually had to stop running for a few months after my half because of the knee issue getting really bad where I couldn't walk much either.

   I did the new shoes thing, iced, rested, I did yoga a lot at the time, but like you it didn't fix the problem. I even went for x-rays and tests, which turned up nothing that they could do. Over the next 6 months (in 2007) even with weeks of rest from all activities, I found I had pain any time I ran... even a short spurt, so I stopped running and had to find something else to do.

   Now, in the past month and a half I've done more weight training (which I barely did before during my half training) and have made the effort to continually lift even when running is more intense with training. I am now running for the first time in two years with no pain or soreness before, during or after runs. I attribute this to strengthening my leg muscles to handle the stress of running.

   Many runners hate strength training or say it doesn't work. I believe now, after being an example, that strength training is important to overall joint strength and keeping knee injuries to a minimum.

   This is just my take, but I believe that having strong leg muscles to hold everything in place makes a difference. It has changed how I view weight training + running now.

   Best of luck, if anything you might need to seek out a dr.

   Posted 4 months ago #

4. maggie1679
   Member

   Thanks for your replies, I really appreciate it. I didn't realize how much slower my long runs should be. Knowing that they are supposed to be slow helps a lot with my motivation. It is also nice to know that it is normal to have soreness.

   So, I have been doing some strength training the past 3 mornings, some lunges, squats and leg lifts with weights in addition to the yoga (I am feeling like all I do is exercise lately), and although I realize that really strengthening muscles takes more time than that, it really seems to be helping already. I ran a 5.5 this morning pain free!

   Thanks again for the advice.

   Posted 4 months ago #

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