Will I ever be able to run?

October 20, 2010 11:39 AM

Am I just not meant to run? I've tried Couch to 5K twice and gotten tendonitis in my knee after the second week both times.

I started doing Couch to 5K in July and got tendonitis in my right knee after the end of week 2. Doctor prescribed me an NSAID, I took it, I rested, pain went away. I was running outside, so I decided to try again on a treadmill. Started two weeks ago, and did week 1 twice. Same result, different knee (well, some pain in the same knee as before, but the left knee is the really painful one this time).

I've been losing weight, but my BMI is still in the overweight range. I've been working out (some weights, some cardio). I wonder if I'm having this kind of trouble on something as easy and gradual as Couch to 5K if running just isn't in the cards for me.

Can gait and/or shoes cause this kind of problem when running this little? Should I try again when I've lost more weight? Should I give up? If you've successfully managed to run after having knee tendonitis, do you have any advice?

(It appears to be running day on askme. I hope all the runners aren't all answered out.)

posted by Mavri to Health & Fitness (24 answers total)

Best answer: Shoes could DEFINITELY be the problem. You also might be running too fast.
posted by roomthreeseventeen at 11:41 AM on October 20, 2010

Best answer: Yes. Shoes and gait can both cause this kind of problem. Orthotics worked for me. Used them for a year or two, and haven't needed them since.
posted by Ahab at 11:42 AM on October 20, 2010

On the one hand, this is your body telling you that this is not the ideal exercise for you. You might switch (if it's possible) to swimming, cycling, etc.

Here is a VERY conservative version of C25K that takes 28 weeks.
posted by Madamina at 11:43 AM on October 20, 2010 [2 favorites]

What *kind* of tendinitis? Have you tried running and walking (limited duration) with a knee strap either below (chondromalacia) or above (ITBS) your painful knee? MrDoodley and I both had recurrent ITBS until we got used to running with Patt Straps all the time (along with stretching and icing afterward), and eventually the ITBS just went away and we didn't need to wear them any more.
posted by toodleydoodley at 11:46 AM on October 20, 2010

I have IT band tendinitis, and started wearing inserts in my shoes. Haven't had a recurrence in the year + since. My knee doctor recommended Superfeet but I actually prefer the house brand from Roadrunner Sports.
posted by Kafkaesque at 11:51 AM on October 20, 2010

Best answer: Run slooooooooow. Painfully slow. Like, slower than you walk. I was unable to run for more than two or three minutes at a time for OVER A YEAR (my god, I am an ass) without blistering shin splints. I slowed down and can now routinely pound asphalt for half an hour at a go. Going too fast is probably THE most common beginner's mistake... and hey, it's free to try to fix!
posted by julthumbscrew at 11:57 AM on October 20, 2010

Response by poster: The tendonitis is on the inner side of the knee, just below the knee. The doctor didn't give me any more information than "tendonitis" but googling based on the location of the pain makes me think it's pes anserine bursitis or tendonitis (PATB).
posted by Mavri at 12:06 PM on October 20, 2010

Best answer: I feel I am repeating myself today as I just said this in a different running askmefi, but I recommend slowing down and trying to get into barefoot style running. A very readable book on the subject is Born to Run. I switched to Nike Free shoes after I read it, and now run in Vibram Five Toes, and that was the end of my running injuries.
posted by bearwife at 12:11 PM on October 20, 2010

Best answer: Shoes definitely make a big difference. Also the surface- are you running on concrete? If so, try a track or grass or dirt.

But, as noted above, running is a high-impact exercise no matter what.
posted by drjimmy11 at 12:13 PM on October 20, 2010

Also, walk/running is a great way to get into running. Check out Jeff Galloway's website.
posted by bearwife at 12:14 PM on October 20, 2010 [1 favorite]

Best answer: I've found that Vibram Bikila shoes helped my knees a lot. They forced me to run slowly, gently and build up distance in small increments. I love the sensation of running in them but I generally run only 2 or 3 miles every other day and I run like a granny.
posted by bonobothegreat at 12:15 PM on October 20, 2010

Best answer: I can run six miles at will on pavement. I can run about one mile on crowned pavement (i.e. the gutter of the street). I can run maybe half a mile on the treadmill - the hard "pavement" fuckin' kills my knees.

Try walking, or walk-jogging, on turf with absolutely no camber. Go very slowly. See what happens.
posted by notsnot at 12:19 PM on October 20, 2010

Best answer: Running isn't for everyone. It's not for me either. I had professionally fitted shoes, I had people work with me on my gait, I stretched for long periods of time before and after, ran on dirt tracks, sidewalks, paved roads, grass, etc. I still hurt myself. God knows I gave it every chance I possibly could, but it just wasn't for me. I prefer walking and swimming.
posted by stennieville at 12:26 PM on October 20, 2010

Best answer: If you have decent insurance, this would be the perfect time to visit a podiatrist. You can get your gait professionally assessed and really address any specific problems that may be contributing to your knee issues. I had hip and knee problems when running, and they both disappeared when I started wearing custom orthotics that my podiatrist molded from my feet. (As opposed to the off-the-shelf inserts you can buy.)

And talk to your podiatrist, or a reputable shop, about shoes as well. Those are a big part of the equation. It took me a while to find my proper shoe, and now that's all I ever buy. It's helped quite a lot.
posted by BlahLaLa at 12:44 PM on October 20, 2010

When I started running, I got bad shin splints and all manner of soreness on and off. I wasn't over weight, but very out of shape. After a while my muscles built strength and now I don't have these problems. I'm no marathoner, but at least I can run and get exercise without pain.

I'm not a doctor, but I think it's a case of having to be in better shape before you can run well. It was for me at least. Keep at it slowly, I'll bet you'll get better. Use an eliptical machine in the meantime. Good luck.
posted by jeff-o-matic at 12:50 PM on October 20, 2010

Make sure your running form is correct. There are youtube videos that should help. Stand up straight. Keep your shoulders relaxed. Your arms should swing forward and back, not across your body. You should land with your foot just a little in front of your body. Definitely go to a running store and get fitted for proper shoes.
posted by chrchr at 1:16 PM on October 20, 2010

Best answer: Now would be a good tome to see a physical therapist. Find someone who specializes in sports medicine. A muscle imbalance, incorrect gait or shes could be causing this. No one is going to be able to tell you over the internet. You need to have someone actually look at you to tell you how to deal with this problem long term, not just manage the symptoms.
posted by Lost at 1:40 PM on October 20, 2010

Why dont you try walking the couch to 5k program first? Seriously!
posted by outsider at 2:14 PM on October 20, 2010

Best answer: Until you're in a normal weight range, I recommend non-impact fat burning exercise. Cross trainer, swimming, cycling etc. When you run, a great many times your body weight is smashed onto your joints with every step you take. Given that you are already heavier than you could/should be, you're injuring yourself by almost literally attempting to run before you can walk.
posted by Biru at 2:30 PM on October 20, 2010 [1 favorite]

In my younger days, I didn't injure myself much, but my running was S-L-O-W. Took up cycling and immediately found myself much more "middle of the pack" and having more fun.

Moral of the story - not every "body" is a talented or easy runner. Chronic, repeated injury is a really bad sign at this stage. At least try some other sports.
posted by randomkeystrike at 6:44 PM on October 20, 2010

Best answer: I too swear by the Vibram five fingers. First GO TO A STORE AND TRY THEM ON. This is one purchase you absolutely do not make online. They have to fit just right. I run in the KSO's all the time. Heard pretty good reviews about the Bikilas for the most part. I used to wear orthotics as well but don't need them at all anymore. Also, do yourself a favor and watch some videos on how to run properly. Bodies weren't meant to run heel-toe. This sends a shock up your leg and probably bugs the hell out of your tendinitis every time you take a stride. Your calves will probably be killing you when you first start because you're using a different set of muscles. Don't run on pavement or hard surfaces. Start out with a 1/2 mile to mile walk and get used to taking different strides. Don't lose hope if it hurts at first a little bit, just take it nice and easy. You will get used to them and you will never look back. I wear mine all the time. Actually managed to play basketball in them for 2 1/2 hours once I was used to them. Wouldn't necessarily recommend this to you but I'm saying it is possible.
posted by no bueno at 7:04 PM on October 20, 2010

Best answer: Lots of good advice here. I would emphasize the overall fitness aspects. Going from longterm non-running to running is jarring even for body types otherwise optimally built for running.

You mentioned in the original post that you have been doing some weights. What kind of leg exercises? In my experience, most people go to the gym and do largely upper body work with the weights, while the legs get a little roll on an elliptical or a stationary bike. Before running, build some leg strength, much like one does ofter knee surgery or other lower body issues. Avoid machines such as the kind where you sit in a chair and lift a bar on your ankle (quad extension). As I once read from a kinesiologist, unless you plan to participate in an ass-kicking content, one does not need to train the quad to do this.

Specifically, work to strengthen your hamstrings and what is known as the posterior chain (which includes the hamstring). There are all sorts of exercises that require little equipment to do this. Also, work on core strength - abs and back. They stabilize the whole package, and most people have witheringly bad core strength (we are all computer people). Check out http://is.gd/gbvG6 for some tips on how not to be a computer person. Ignore the beefcakey ads; the advice is super sound. I started doing the stuff recommended here and have run two marathons and numerous shorter races with remarkably few issues, and that as a mid-40s guy with a surgically repaired knee and very little remaining cartilage in some spots. Muscle strength and tone makes joints happy. Period.
posted by dalea at 10:24 AM on October 21, 2010

Response by poster: Thanks for the advice everybody. Sounds like there may be hope after I lose more weight and try some different approaches (PT, podiatrist, barefooot, etc.) I tried running because I am so tired of walking and the elliptical. For now, I think I'll take more spin classes.
posted by Mavri at 2:20 PM on October 21, 2010

Response by poster: Update: taking some time away from running, losing a bit more weight, and doing Couch to 5k really slowly (I repeated a lot of weeks) did the trick. I did my first 5k race a few weeks ago.
posted by Mavri at 2:46 AM on October 10, 2011 [4 favorites]