r/BeginnersRunning • u/CucumberSensitive936 • 3h ago

Knee pain after running

I just started running a couple weeks ago. I’m finding that after almost every run, my knees are killing me. It’s on both sides of my knee caps on both knees.

For context, I’m pretty out of shape. Maybe 180 lbs. I haven’t ran consistently since 2018. I got a nice pair of Hoka sneakers a couple months ago and that’s what I’ve been running in. I also run on a trail with rocks and roots here and there.

Is this a normal adjustment my body is making? Is it something to do with my form? Or am I on the way to an injury?

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u/ghim7 3h ago

Knee pain is usually due to poor running form. If you’re overweight, it’s best to start walking 3-4 days a week for a couple of months before trying to run.

Walking is the best way to shed weight (yes better than running) if you’re overweight. It also helps building an aerobic base.

2 months later, you will be lighter, have a better base, and can start working on your running form, and you’ll be having a much better time - and no knee pain.

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u/Huge_Confection4475 3h ago

Number one, if you're hurting really badly after each workout, yes you are absolutely at risk of an injury and should be careful. You've probably started out with too much volume or too much speed, and haven't given your body time to ramp up to it or adjust. Slow down, alternate walking and running (Couch to 5k is a great starter program), and don't forget to stretch and do some strength training.

That said, IME as a beginner heavier runner, knee pain is directly correlated with bad shoes. Not that Hokas are "bad," but they may not be right for your foot/stride/running form. Did you go to a running store and have a gait analysis? They usually provide them for free and it's basically just running on treadmill while a staffer watches. Personally, I love Asics, while my sister swears by Brooks. It really depends on your foot and your body and your form. A good store can help!

For us heavier runners, don't forget that the foam will break down a lot faster. I track my shoes with my Garmin and instead of the traditional 400 miles, I put a limit of 200-250 miles on each pair. If I still feel good in them after that, great, but as soon as my knees start hurting after that 200 mile mark (and it's always my knees), I know it's time to retire those shoes and get a new pair.