GRM Runners...how do you deal with...

knee pain? I don't mind running, but it kills my knees after a mile of pounding pavement. running in dirt is easier, but not as convenient.

Shoes or stride need to change. Or maybe you just have bad knees and should try swimming.

gait and shoes.

I had knee pain when I first started, and I switched to a midsole strike. That did a lot for me.

And recently, I've got to a no-lift (or minimal lift) shoe.

There are some good videos on the Tube about changing your gait- some are easier to do than others.

where in the knee, and can you describe how the pain starts and what it's like? ie: constant soreness in an area, or a twinge in a certain part of your gait?

Go to a running specific shoe store and have them watch your stride. Take your worn running shoes with you.

You can get a shoe to compensate or you can change the way you run, or a little of both.

I was really hoping we were going to talk about nipple chaffing.

When I messed up my knee, the Doc told me not to run on it but I could ride a bicycle. As long as you don't fall over it is zero impact aerobics! Plus, it helps strengthen the ligaments.

As mentioned above, it is usually about stride mechanics (and proper shoes can help). You really shouldn't have chronic knee (or any joint) pain from running. I had a severe problem with knee pain when I started and I think I have largely eliminated the issue by changing my stride to a mid-fore foot strike. I made a conscious effort to to this, but also transitioned away from shoes with a high heel-toe offset (many standard running shoes drop 12mm heel to toe) to shoes with a low or zero offset to promote moving my foot strike forward. I haven't had the severe pain return to my knee in two years.

Also, you could be running too many miles too soon. Your heart and lungs will adapt to your running regimen faster than your legs and joints, so it becomes easy to overdo the miles and that can lead to joint pain. This is especially true if you started with a good level of cardio fitness before you started running. I've heard it is pretty common for cyclists to hurt there themselves running too many miles because they initially feel like they can go for an hour or two when their legs aren't up to it yet.

As for nipples, if I know I am going long I cut circles out of KT tape (really the generic kind from CVS most of the time). It isn't pleasant pulling them off again, but it is waaaaay better than the nipple chaffing.

First, start with a doctor. Find out exactly what's going on. Every situation is different. Mine is exact opposite from what Kia_Racer said...I'm told I can run, but shouldn't ride a bike.

How much are you running? How long have you been doing it? Do you have good running shoes? Those are all factors. I've had knee troubles since I was 13, starting with a condition called osgood schlatter. I beat the hell out of my knees when I was younger. From the time I was in my early 20's until about 10 years ago, I tried to "protect" my knees. I didn't run or put any strain on them. But I started very slowly working on them again. Started by walking and running 30 seconds. Then ran 45 seconds the next week, etc... Also started some weight training, under guidance of my ortho. Before I knew it, I was squatting 225lbs and training to run a half marathon. Yes, I still have knee pain and always will, but overall they feel better than they did 10 or 15 years ago.

So I'd suggest getting a medical consult, making sure you've got the right shoes and then easing into it.

I solved my knee pain by learning the proper mechanics of running barefoot on concrete. Yes, the first runs were short (think 1/4-1/2 mile) but I worked up to comfortable five miles runs 3-4 days a week. When you're doing it right there is no pain at all on the bottoms of your feet. Learning is easy, your body gives you INSTANT feedback if you're doing it wrong.

Another +1 for biking. I stopped running due to ankle problems (Achilles tendons) and went from running and biking to just biking. No problems there, but in my experience it's easier to lose weight running.

Also +1 on no impact unless you crash. Those last 3 words are what gets you. My worst road bike crash had me with one arm in a cast, a metal pin holding my left thumb on, a somewhat visible left knee cap, and scrapes all up my right arm. I wasn't even going that fast (for a road bike) when I hit.

It's tough to really know without knowing what part of the knee is in pain too.

There are things that can seem like they are knee pain but really something completely different. When I started to run again after my first marathon, I had a little knee pain that I had never felt before in all of my training. It was a dull pain just below the knee cap. I thought it was a knee issue and I tweaked it during the run. Nope. It was an inflamed tendon at the top of my hip that was sending a sensation down the nerve bundle that runs right there.

Long story short, have someone check it out. You never know what it can be. Also, I strongly recommend Yoga after your runs. 20-25 minutes of stretching with warm muscles does wonders in keeping everything happy. Just search yoga for runners on You Tube and there are 4-5 good routines there.

Agree about the stride mechanics. I have to be deliberately careful if I'm running on a track. I'm prone to locking my knees and running from my hips then, that will do in your knees very quickly! Think ball joint that never moves and what that does to it.

I do far better running cross country, especially trail running. Sure, I'm much slower. But I also vary things tremendously because of the terrain, and my knees stay much happier. Short strides, long strides, side thrusting, jumping, etc.

I also stay the heck off the treadmill.

foxtrapper said: I also stay the heck off the treadmill.

Interesting that you mention avoiding the treadmill. I got tired of dealing with weather this winter and started using one for the first time in January. After a couple months I noticed it was pushing me back toward a problematic stride and heel striking. It was a somewhat difficult adjustment getting back outside this spring. I told my wife it's like I forgot how to run over the winter. I think I may cancel the gym membership...

I'd recommend flax seed oil for joints, I have a shake every morning with flax seed oil and it's made a difference. Here's the one I use: http://www.amazon.com/gp/product/B002VLZ81M/ref=pd_lpo_sbs_dp_ss_1?pf_rd_p=1944687662&pf_rd_s=lpo-top-stripe-1&pf_rd_t=201&pf_rd_i=B002VLZ81W&pf_rd_m=ATVPDKIKX0DER&pf_rd_r=1MFTXXT58G1FGF13W599

To everyone saying biking, pretty sure that's why my knees hurt. I did a fair amount of moutain bike racing in my teens and have had off and on pain since.

Last time I talked to a sports doc, he said unless my knees give out on me, it's best not to try any thing drastic medically and just try to to stress them.

I'll try a reputable shoe shop and see what they have to say.

Being 37, holding an IT desk job and a love for craft beer, I need to get more active. I'm at 200lbs and would love to get back to 170 or less

Agreed its a form problem. Lean forward, you will naturally do that the faster you try and run, but can feel strange if going slower Some core exercises could help as well.

I like Altra's "Zero Drop" design...no drop from heel to forefoot. I use both pavement and trail variations.

A better question for a specialist. They will know the right questions to ask you. I had to stop going to the gym because of constant swelling in the knee. So far I have spent 1400 to find out I need to see a specialist likely for some exploratory surgery.

Until you get it taken care of, hit a pool. I'm a bit paranoid about swimming with unfamiliar people because of the epilepsy (which is controlled) so I don't do it at the gym, but it is a great option that I'll be taking advantage of this summer with family.