So, My Knee Hurts Again – 30 Minute Runner

When starting the 30 Minute Runner experiment, my hope was to help other runners determine whether it is possible to train effectively for a 5k on 30 minute per day of running.

However, the project has sort of devolved into a lesson on why you need a good strength training program prior to starting an intense training plan. Otherwise, it is so easy to develop overuse injuries.

Throughout the 30 Minute Runner experiment, my problem area has been my left knee. In prior posts, I expressed confidence that isometric exercises for my inner quad would help to take some of the stress off of my inner knee tendons.

This has helped to an extent, but I simply have not built up enough quad strength.

Instead of taking the time to build up appropriate strength, I’ve been diving into 10-20-30 workouts, which are pretty darn intense if done correctly.

The Plan Going Forward

Although I’ve made these types of proclamations before, I’m serious this time: I will not run another speed workout until I can get at least 3-4 days of pain-free easy running. If I feel any tweaks in my knee, I will take two days off and skip the next 10-20-30 workout.

Also, I’m going to start going crazy with the quad strengthening exercises. I am going to try to perform the four exercises in this video twice per day.

This is a much more comprehensive strength training program than my current isometric exercise plan that simply involves flexing and holding my inner quad muscle.

An Apology

I’m sorry that the 30 Minute Runner experiment has gotten a little sidetracked with all of this knee injury business. Believe me, no one is more frustrated than me.

If nothing else, I hope it can provide an example to all runners about the need to compliment a training plan with strength training. Strength training is an easy thing to ignore, but it can really make the difference between injured and health running.

One positive is that, when I am able to run, I am feeling is better shape than when I started the program. My “easy running” pace is definitely faster than my easy run pace before I began the 10-20-30 workouts.

I really feel that things will improve so much once I develop some good quad strength, and get rid of the knee pain.

Until next time!