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Buh-Bye, Gym! Tips For Transitioning From the Treadmill to the Road
Saved 8/24/10 to RunningSugar

A Reader Needs Your Advice: Pain While Half-Marathon Training

OnSugar blogger Running Nina needs some advice. She's training for a half-marathon and is dealing with a knee injury. Can you help her get through it?

It is now less than a month to my first half-marathon. Despite not running for 2 weeks because of being sick I feel ready for it, well, almost. I still have a few more long runs to tackle first!

I ran an eight mile run yesterday and it went pretty well. I had to run on the treadmill because it was too hot outside, so I finished in 77:20. I'm sure it would have taken longer had I run outside. However, on race day I'll feel the energy of the other runners, and it should be around that time when I get to the eight mile mark. It is cooling off this week so hopefully I will be able to run outside on Friday for my nine miler. The only thing that will stop my nine miler is my knee. The last 1/2 mile of my run, it started to hurt. I finished my run and the pain stayed. I can walk, but going up/down stairs and fast walking hurts.

Any suggestions on what to do other than ice it and elevate it? It isn't swollen and doesn't hurt to the touch. Rather, I can feel the soreness/stiffness on the inside.

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Hotlegs-Runner Hotlegs-Runner 5 years 36 weeks
Glad your knees are feeling better! Whenever that happens to me I would do R.I.C.E. (rest, ice, compression and elevation). Actually, I always Ice my joints esp after a long run. During your long runs, try the Galloway Run-walk-Run method too for injury-free running =)
rocksteady32 rocksteady32 5 years 37 weeks
I have ran 3 half marathons, and I suffer from IT Band Syndrome. It is the worst, and the only thing that cured me was rest. Also, (this might be just me) I stopped using the elliptical on my Xtraining days because it really screwed up my running stride. Since I stopped using the elliptical my knee stopped hurting as much.
Meowphotog Meowphotog 5 years 38 weeks
I highly recommend pigeon pose from yoga. Knees are normally connected to tight or unworked hip flexors. Stretching that area will open your hips up and should help eliminate knee issues. Women because they have curvy bone structure causes them to have more knee pain due to the way their body moves as they run. The weight isn't distributed equally on the legs. But if it is runner's knee, the breaking down of the cartilage, I suggest running slower, particularly outside. It sounds like runner's knee to me if you can't walk downstairs. Be very careful. I have the same issue and have started to take my runs slower. I feel that I'll end up running faster come race day because I was easier on myself in training. Hope that helps!
Fitness Fitness 5 years 39 weeks
Happy that your knees are feeling better. One last suggestion: new shoes?
RunningNina RunningNina 5 years 39 weeks
Oh, and thanks all for the suggestions!
RunningNina RunningNina 5 years 39 weeks
My knee got better and only annoyed me a little but during my run on Friday and I iced and elevated and Saturday it was fine. I ran yesterday with no pain! My friend always ices her knees after she runs so I'm going to start doing that. I already do yoga and I foam roll, though I should roll more often.
runningesq runningesq 5 years 39 weeks
bigestivediscuit bigestivediscuit 5 years 39 weeks
My friend, who recently ran the London marathon, is in his early 20s and has already had two knee replacements. He said that the only reason why he was able to run the marathon with no pain was because he started going to his girlfriend's yoga class ... I'm not saying for you to jump into it right away, but as Fit suggests core strengthening and stretching above, yoga could be a great complement to running - especially those classes that raise your heart rate like Ashtanga or Vinyasa Flow.
le-romantique le-romantique 5 years 39 weeks
Same thing happened to me :( I just rested for 3 days and it was better. I think I was pushing myself too hard on the treadmill.
Ssotelo Ssotelo 5 years 39 weeks
Good job on the 8 miles! I am also training for a half marathon (Mine is in Oct) and understand the whole being hot/running on the treadmill bit! It can be a bit challenging but as long as you keep up the run, I think we can both do it :). As for your knee, try the health food store for "tumeric." It is a supplement but works really well in the event that you have any inflammation/pain with joints. If not, I think icing is the key! Good luck with your race!