You Asked Series: “Help! I just started running again and am having pain in my hips and knees. Any ideas?”
This is a question I get asked often by clients who are new runners or those getting back into it. While muscle soreness can show itself after starting any new fitness routine, prolonged, sharp or increasing pain is usually a symptom of something else.
My #1 Answer: Start slow.
Regardless of whether you’re completely new to running or diving back in after a hiatus, start with low mileage and increase slowly from there. Start by running ¼ mile every other day doing a run/walk combination and paying close attention to how your body feels during and after your run. If you’re feeling good, run ½ mile and continue from there.
And remember, pain is your body’s signal that something is off. If we can address the issue before it turns into an injury, you’ll be better off in the long run (pun intended!).
My #2 Answer: Add strength training to your routine.
This is so important to me that I don’t write racing plans without including strength routines. Your body may be able to function for a while without a solid strength plan, but eventually it will catch up with you. If you strength train all along, you’ll be setting your body up for happy running and a long, less injury prone running career.
Great exercises for runners are ones that are compound and utilize multiple joints, like squats, deadlifts, lunges, push ups and planks. Shameless plug! My weekly HIIT Strength classes can be a great way to get that strength work in with an awesome community by your side.
My #3 Answer: Rest days are part of the training plan.
As a new runner (and for most seasoned runners), your body should not be running 7 days a week. Rest days are necessary for your body to make gains and get stronger. Think of a rest day just like a cross training or strength day, you wouldn’t skip those so don’t skip the rest day.
Have a question you want answered, email it to whitney@whitneybfitness.com and you may see it in an upcoming newsletter.
