PAINFUL KNEES

Question
I have never been a runner/jogger.  Have been semi active with usually low impact cardio such as elliptical machine, stair master.  I just started walking and jogging as I want to become a runner and training for a half marathon end of jan.  Starting out I would get winded and walk/jog for about 2 miles a day -5x week then the second week the same, with a 4 mile one of the 5 days.  On the last day of the second week I was able to jog the entire 2 miles. My knees started hurting a little in the middle of the run but I kept going.  On Friday, the next day I tried to run again and could not, barely could walk.  Saturday my knees and more so on the inside of knees hurt so badly.  Today is Monday and still on a lot of pain.  I am told that it is probably the sneakers I am running in.  Any comments will be very appreciated.  Also, should I ice them, treat them with heat to help with discomfort?

Answer
Congrats on starting running. When you first start out running, this is necessary. You will feel muscle pain. Right now, you aren't injured. You don't need ice, you don't need heat. You need rest. A little liniment oil from HEB (comes in a little orange box called DR. J.H. McLean's Volcanic Oil) goes a long way.

For now, you need to make sure your weekly mileage is the same. If you feel muscle pain, your body is ready to heal itself, and if there's anything you shouldn't do, it's increasing your mileage the next week. If you wake up the next morning after a workout feeling pretty sore, take the day off and do some light jogging the next day. The key for you is to keep your body in shape, while also giving yourself time to heal. As you train further, and get to where you can achieve your workouts without cramps and muscle pain, you can start to slowly increase your weekly mileage.

Your knees will get stronger as you train, don't worry about them. As long as you aren't running on concrete in 2 millimeter thick shoes, you'll be okay. As you get better, you can start wearing thinner, faster shoes. Your feet will also get stronger.

As far as long term training, as you run, you will learn how you best train, and you will learn your body. Seek training basics, lots of great info out there on the net, running magazines, etc. For half marathon training, you will eventually need to have your long runs at at least 16 miles, and your weekly mileage should be around 50 or so. Again, as you train, you will learn how to train. If you want to learn some basics, feel free to send me another message.

Good luck, and happy running.