Starting running

[Anonymous]

I tried to take up running a couple of times before but ended up quitting for several reasons - main one knee pain (due to an old non running injury), but also hectic work/ family schedule, frequent work travel, etc. I want to give running another try and I am taking it really slow this time. I am using the bike running club program, which basically has recovery runs (slow 20 min runs 3 times a week). I started with 1 per week to allow my knee to fully recover in between runs, and I am running on a treadmill cause it’s less hard than ground.

I am looking for advice / resources on starting slow when there was a previous injury - practical things like is 1/ week ok to do a run (I do low impact the other days), apps that you found helpful to restart running. If you’ve had knee pain and then restarted running, could you share what worked with you? Any tips?

[Anonymous]

…Nike running club app…

[Anonymous]

I think that in your case, starting with one day a week is OK. Two might be better, though. I feel like it will help you build up strength and muscle memory better.

A lot of the apps and programs would probably have you running four days, and that seems excessive. If you haven't yet, go to a real running store and have someone help you find the best shoes for you. Try to run on a soft surface vs. roads/sidewalks. And go a little slower than you think you need to. Good luck!

[Anonymous]

Invest in good shoes and get them from a running store that can recommend a brand and model for your running style.

Prepare to spend $120 - $150.

[Anonymous]

Find somebody REALLY out of shape to run with. It's the easiest way to your tempo down.

[Anonymous]

Run much slower than you think you should. Almost every new runner zooms along like they're in a race and tires themself out very quickly, or worse yet, injures themself. Go slowly and build up your distance first, before trying to go faster.

[Anonymous]

I like the Peloton app a lot for running. They have walk plus runs that are basically intervals where you can jog the intervals and walk the recoveries. I run both the Peloton outdoor and Peloton tread runs outdoors on a trail so that is is easier on my knees. Once you are comfortable with that you can run the intervals and jog the recoveries.

[Anonymous]

Agree with a walk/run approach. I recommend that you go more slowly than you normally do. I’d also add to avoid hills and don’t do any speed work. This approach seems to support your body in building up its strength to run again.

And, assuming you had some PT for your knee ask for some good exercises to keep those muscles strong.

Congrats and good luck!

[Anonymous]

Get good shoes, a good bra, and a heart rate monitor. Then read up on zone 2 training. You have to go really slow and easy to be able to go farther and faster.

[Anonymous]

Run slowly

[Anonymous]

Highly recommend Couch to 5k programs. I find they are better than the Nike run app for beginners.

[Anonymous]

I liked the pelaton app- they have runs that you can do. They coach you along the way. (This is for outside, not the tread).

[Anonymous]

Go to someplace like Potomac River Running and have them fit you. When I restarted, I went with Nike's thinking they were a great running shoe. Turns out they were horrible for me and I set myself back significantly with foot/shin issues.

[Anonymous]

Don't increase your miles by more than 10% per week, run slow enough that you can have a conversation, and start out with walk/running. Then gradually decrease the walking portion.

I would also recommend working with a PT on strengthening the muscles that will support your knee and make you stronger.

[Anonymous]

+1 on doing Couch to 5K or another walk/run protocol instead of starting with 20 minute runs. And definitely do PT exercises for your knees.