Sore knee, running style and five fingers

[mangomagic]

I'm a complete beginner at jogging (only been doing it for 8 weeks) and jogged yesterday and hurt my knee for the first time, I was kind of hoping that overnight the pain would go away but it's still there. What should I do? ice it? see a doctor? stop running til it goes away? It was quite painful yesterday but today it's not super bad just a dullish pain when I walk or move my knee. Is there a way to stretch it?

I recently brought a pair of five fingers but have not started using them for running yet since you are supposed to ease into them. Should I start using them for the next run?

Also, i'm really confused about running style, any recommendations? I don't want to injure myself again! The whole reason that I started jogging is because I've got a 4km race at the start of May coming up that is really important for family reasons.

[xrodolfox]

I couldn't run more than 3km two years ago no matter what I did.

In my case, it was technique rather than fitness or equipment. I read a book titled, "Chi Running" and did all the exercises and it was an incredible help.

However, in your case, it might be either equipment or fitness. Either way, you should try different things and rule one or the other out and see what works. What is now clear to me is that running doesn't have to be painful (as it was for 30 years of my 32 years of life). Take care of that knee lest you not make it to race day.

[crapiecorn]

Also, i'm really confused about running style, any recommendations?

Sound is good indicator. Efficient runners make little to no sound. When you hear a hard "slapping" sound, a runner is probably over striding (heel striking).

[MikayP]

I read a book titled, "Chi Running" and did all the exercises and it was an incredible help.

looked at the book and seems pretty interesting. may go and get it

[mangomagic]

Thanks everyone

I've looked at chi running online but am really confused by the whole bend with your ankles, what does that mean?

I started running again today and my left knee was fine but right one decided to keep it company.

[xrodolfox]

^ I just practiced all the stuff from the book in front a mirror before I went out running and I figured it out.

Instead of bending at my waist, or at my knees, when leaning on my run, I focused on keeping my body still and firm, (with my core muscles keeping me taught), while the lean in my run was from the angle of my ankles.

[46secondanthem]

Running form is super important. If you can, join a running group, or if someone you know is a runner with a coach, talk to them about it. Make sure you strike on the balls of your feet, and not on your heels. Use your arms, and work on your core by doing exercises like planks, crunches, and even push ups. If your wasting all your energy you will never be able to get far. Video yourself running, and make sure your not leaning far forward( pushing yourself) or leaning back (and dragging yourself). I know it sounds crazy, but it happens. Keep your arms tucked in too.

Try yoga for your knee. I know it had helped my knees stay healthy. It is probably not used to the stress yet.

[TofuHead]

Glad to hear about the running, and five fingers sorry to hear about the knee. I faced similar problems.

I'd agree with the rest of the people about technique. Also, the 5 fingers tend to naturally put you more into a Chi or Pose style of running.
I've been running in Vibrams for 6+ months, on hill trails and a black top/tarmac. I love them!

Try to start with 1/4 mile and build up over a few weeks, and you should be fine. If you run trails, then I'd strongly recommend the trail version as small rocks will hurt. You will really notice a difference, and build up of strength in the feet and calves. Hopefully that gives you enough time for your race.

Best of luck!

[Enhydra Lutris]

It's really important to build up distance and running time SLOWLY! You'll quickly improve on how far you feel you can run, but your bones and ligaments etc will need much longer to strengthen enough to take the impact. It's recommended that you only increase distance OR time by 10% a week. Maybe you have progressed too quickly?

[Happy Feet]

It's really important to build up distance and running time SLOWLY! You'll quickly improve on how far you feel you can run, but your bones and ligaments etc will need much longer to strengthen enough to take the impact. It's recommended that you only increase distance OR time by 10% a week. Maybe you have progressed too quickly?

I totally agree with this. I've been running for about 10 or 11 years now and when I first started I was alternating a few mins walking and a few mins jogging.