RunnersConnect: My New Runners Knee Battleplan – 30 Minute Runner

RunnersConnect Strength Training Plan

If you haven’t been following the saga of my battle with runners knee, here is a brief recap.

Last month, I decided to see whether I could run a decent 5k on only 30 minutes of running per day.  My plan was to use high intensity interval training, including the 10-20-30 workout, to maximize my fitness gains.

However, I made a huge mistake of jumping right into full 10-20-30 workouts without getting my body used to speed workouts.  I was fine for the first few workouts sessions, but I soon developed a bad case of runners knee – in my case, pain in the inner knee next to the patella.

Like so many runners, I stupidly ignored the pain and pressed on with my training.  Of course, that only made things worse and I was forced to take some days off and look for ways to treat the injury.

My Initial Runners Knee Treatment Plan

My first idea on how to treat my runners knee pain was to do some strength training to build up my inner quad muscle – also known as the “VMO” muscle. Many running web sites refer to a weak VMO muscle as a key cause of knee pain.

After two weeks, I can report that the VMO strengthening exercises are helping to an extent, but the improvement is very gradual. I also tried to mix in some squatting exercises to strengthen the entire quad muscle, however, I’m just not seeing rapid improvement.

“Frustrated” does not even begin to describe my emotions.

I think many injured runners have given up in my current stage.  There is a common pattern: A runner gets excited adding mileage or additional speed work to his or her training program. The runner then does far too much intensity too soon and develops knee pain from overuse.

The runner may try to few things to treat the injury (i.e. ice, strength training, etc.), but when those things do not provide immediate relief, the runner gives up running for a while.  All prior fitness is lost.

Well, I’m breaking that pattern. I’m not giving up!

My New Runners Knee Treatment Plan – RunnersConnect Strength Training

I have decided to stop watching random knee exercise videos on YouTube and aimlessly searching the web for treatment advice.  Instead, I am making a commitment to use the Strength Training Program.

I have heard a lot of great things about the RunnersConnect Program and actually competed in races against the creator of the program, Coach Jeff Gaudette, when I was a college runner (yes, he beat me every time we raced).  He is a great guy who knows his stuff.

The RunnersConnect Strength Training Program is a comprehensive program for the entire body designed to treat and prevent running injuries. It includes information on speed and form drills, plyometrics, core work, lower leg strengthening and so much more.

To attack my runners knee pain, I’m going to focus on the hip strength routine known as Bia (named after the Ancient Greek Goddess of Force). Based on information I have learned from Coach Jeff and other sources, I really think that my weak hips are the primary cause of my knee pain.

The Bia routine includes 10 different exercises all designed to improve hip mobility and strength.  The workouts only take about 5-10 minutes to complete, but they are intense.

I completed the Bia hip exercises for the first time today and my lack of hip mobility is really eye-opening.  The Bia routine comes with a video in which Jeff and another runner demonstrate the exercises, but my mobility does not come close to matching the mobility of those guys.

Obviously, I have a long way to go.

Follow me on my journey to treat and cure runners knee and get back to my 30 Minute Runner experiment. If you also are battling knee pain, get the RunnersConnect Strength Training Program and do the workouts with me. I’d love to have company and bounce ideas off others.

Please feel free to contact me if you have any questions about whether the Program is right for you.

* Please note that I do earn a small commission if you purchase RunnersConnect Program through the link above. I really appreciate your support of The Runner’s Resource – it helps keep the site going!

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