I ignored the knee pain when it first started – the pain was barely noticeable. It was probably just some phantom soreness after a hard run.

I still wasn’t too concerned when I felt the pain again the next day during a run.  This time it was a bit more localized on my inner knee, but I really did not want to take a day off and disrupt my training.

About 20 minutes into the run on the third day, I realized that I had developed a legitimate case of runner’s knee. The pain was pretty intense. After the run, I had a tough time bending my knee without pain and heard the dreaded “cracking” sound when I tried bending the knee joint.

Since my first experience with runner’s knee about two months ago, I have been working hard to find a way to get over this injury hurdle and get back to pain-free running.

I happy to report that, although I’m not 100%, my knee is feeling much better.  I attribute my improvement to two things:

• Diligently completing the hip exercises from the RunnersConnect Strength Training program twice per day – especially the clam shell exercises and side-lying hip abduction exercises, and
• Speeding up my running cadence. I haven’t spoken about cadence yet on the blog, so let me give a brief explanation.

What is Cadence?

Cadence simply refers to how often a runner’s feet hit the ground.  For example, if your feet hit the ground 160 times in one minute, you have a running cadence of 160.

This number may not seem like a big deal, but a low cadence may signal that a runner is over striding and subjecting his or her lower body to increased and unnecessary impact forces.  Based on research by the famed running coach, Jack Daniels, the optimal running cadence is about 180.

In dealing with my knee pain, I discovered that I had a cadence of about 150. Although I don’t think my slow stride was the sole reason for my knee pain, the increased impact force on my lower leg from the low cadence certainly exacerbated my pain.

After discovering my low cadence, I immediately worked to increase my turnover rate and get up to the 180 number.  It was incredibly awkward at first – I was putting each foot down so fast that it felt like my shoelaces were tied together.  However, by my third and fourth run, my knee actually started to feel better.

How to Measure Cadence

The easiest way to measure cadence is to use a running watch such as the Garmin Forerunner 310xt (with a foot pod).  With a foot pod tied to your running shoes, Garmin and other running watches will give you a real time read on your specific cadence.

Although I have a Forerunner 310xt, I have not yet purchased a foot pod, so I am measuring my cadence the old fashioned way: counting my steps. Here’s how I do it:

1. Every mile or so, I glance at my watch and notice the specific time
2. For thirty seconds, I count each time my left foot hits the ground
3. I then double this number to account for my other foot (i.e. if my left foot hit the ground 45 times, my cadence for 30 seconds if 90).
4. Then double the number for both feet to get my cadence for a minute (i.e. 45 times for my left, doubled to 90 for both feet, doubled to 180 for one minute).

Again, the goal is to be at around 180 per minute.  If I am below this number, I make a conscious effort to pick my feet up faster.

That’s all there is to it.

Unfortunately, my effort to increase running cadence has not helped my trapezius pain, but I hope that a visit to a physical therapist this week will help.

The post Want to Reduce Injury Risk? Increase Your Running Cadence appeared first on The Runner's Resource.

If you’ve been following my 30 Minute Runner experiment, you know that I wanted to see how fast I could race a 5k with only 30 minutes of running per day.  In order to give myself the best chance to succeed, I decided to jump right into high intensity interval training workouts to help improve my VO2Max.

The main workout that I used was the 10-20-30 workout which a recent study showed to be a quick but very effective option for increasing a runner’s VO2Max. Unfortunately, I got a little too excited about this workout and underestimated its intensity.

Long story short – I now have some knee tendonitis that is preventing me from running – not cool!

You can see the sad state of my training by looking at the data from my Garmin Forerunner 310XT in the month of April.  There are far too many days with no running.

This is certainly not a pretty running log, but I want you to understand exactly what I’m going through.  I don’t want to hold anything back because you may be able to learn from my mistakes and avoid the problems I’m experiencing in my training.

I have been following the excellent RunnersConnect strength training program – including the Bia strengthening hip routine and the specific exercises for runner’s knee. These routines have helped to improve my knee pain, but I have a long way to go to improve my strength.

So What’s the Plan Now?

Well, I think I’m done with the 10-20-30 workouts for a while.  While I believe it is an effective workout, they are way more intense than I originally thought due to the constant changes in speed.  My body clearly was not ready for the intensity and I paid the price.

Instead of chasing a secret workout, I think I need to go back to the tried and true methods of periodization and gradual progression used by running coaches for decades. In other words, I should have focused on building a solid aerobic base and then gradually have introduced speed into my training.

Instead, I jumped into some pretty intense speed and am now paying for it. Don’t make my mistake.

Using the Run Faster Principles of Coach Brad Hudson

While I am disgusted with my dumb training plan that got me injured, the 30 Minute Runner experiment is not over.  I’m currently working on a smarter training plan that allows my body to gradually adapt to higher intensity running.

One book that is really helping me think about training plans is Run Faster from the 5k to the Marathon by Brad Hudson and Matt Fitzgerald.  Brad has coached many great American runners, including Dathan Ritzenhein, and details his training principles in this easy to read book.

Run Faster is a fantastic introduction to building a training plan and gives reader plenty of tools to customize plans – even on a very busy schedule.

My favorite training book had been Daniels’ Running Formula by the great coach Jack Daniels.  But Coach Hudson’s book is a bit easier to digest – it is not as scientific Daniels’ Book – and provides some great insights the best way to adapt a training plan to your specific circumstances.  I’ll share more about the book in the coming days and weeks.

Until then, I’m focused on clearing up my knee tendonitis and returning to pain-free running.

Have you ever rushed into a training plan only to get injured?

Do you have any advice for me in coming back from injury?

The post My Training Plan Got Me Injured – What Now? – 30 Minute Runner appeared first on The Runner's Resource.

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 RunnersConnect.net 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!

The post RunnersConnect: My New Runners Knee Battleplan – 30 Minute Runner appeared first on The Runner's Resource.

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.

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!

The post So, My Knee Hurts Again – 30 Minute Runner appeared first on The Runner's Resource.

So there is good news to report on the injury front.  After taking two days off, I was able to run on Thursday without much pain. I took it pretty easy and paid close attention to my knee to ensure that there was no irritation.  I also tried to keep away from hills and tried to run only on flat ground.

It was great to get in a good run and I now have some hope that I’ll be able to run a (low intensity) 10-20-30 workout over the weekend.

My Runner’s Knee Treatment Strategy

In addition to the VMO strengthening exercises that I mentioned in my prior post, I am also focusing on strengthening my hips and glute muscles though one-legged squats similar to the exercises in this video:

Obviously, my weak muscles were not quite ready for the intensity of the 10-20-30 speed workouts when I first started them. From what I can tell, my hip, glute, and quad muscles (especially on the left side) pretty much failed to hold up to the increased workload and my poor knee joint had to compensate.

If I could rewind time, I would have incorporated lower body strengthening exercises into my routine while I was running nothing but steady easy runs prior to the start of the 30 Minute Runner project.

Important Lessons for the 30 Minute Runner Project

This past week has been a tremendous learning experience for me.  Lessons that I have learned include the following:

1. The 10-20-30 Workout is Intense: It is so easy to be fooled by the 10-20-30 workout due to the fact that the toughest portions of the workout are only 10 seconds.  However, there are a lot of 10 second intervals in each workout and the 100% effort of these intervals really puts strain on the body.

2. The Importance of Strength Training Prior to Speed Workouts: As I mentioned in my first post in the 30 Minute Runner series, my running routine prior to starting the 30 Minute Runner project was to run an easy 30 minutes 5-6 times per week for nine months.  I thought this was enough base training to prevent injury during the transition to speed workouts.

I was wrong.

The easy run base training got me in decent aerobic shape, but it did not do much for my weak lower body muscles.  Instead of focusing only on easy running during the base building stage, I should have incorporated some targeted strength training exercises for my glutes, hips, and quads.

I think that building lower body muscle strength – in addition to building my aerobic base – could have prevented the knee pain that I am experiencing this week.

3. Listen to My Body: As I mentioned in my prior post, one constant pattern in my running career is that I don’t listen to my body very well.  I am so quick to ignore pain and try to push through injuries.

So I’m making a pledge.

For the rest of the 30 Minute Runner project, I am going to do my best to listen to my body and take a day off even if mind pushes me to keep running.

However, I have one favor to ask of you: Can you keep me honest?

If you notice a post or tweet in which I’m taking about feeling pain please remind me: LISTEN TO YOUR BODY!

Hopefully my training will get back to normal by next week. Until then, happy running!

The post Strengthening Hips and Glutes to Treat Runner’s Knee – 30 Minute Runner appeared first on The Runner's Resource.

Well, I wanted the 30 Minute Project to be a real-life training experiment in whether I can run a fast 5k in 30 minutes of running a day.

It just got real.

My knee is definitely in bad shape. After my workout on Saturday, I tried an easy run of about 4 miles on Sunday. At about 2 miles into the run, my knee basically said, “I’m tired,” and started throbbing with classic “runner’s knee” pain.

The proper term for my specific condition is probably patellofemoral joint inflammation. Yay.

Runner’s knee pain is sort of unique – it’s not a stop-you-dead-in-your-tracks pain like plantar fasciitis or achilles tendonitis, but it is definitely annoying and will only get worse if you continue to run on it.

Fortunately, I was able to get back to my house without the knee getting unbearably sore. I then proceeded to throw on some ice and drown my miseries with a nice cold glass of chocolate milk.

How Did I Get Runner’s Knee?

If you’ve been following this project, you know that I first sensed knee pain about a week ago. It started out barely noticeable, so I did what any normal runner would do – I trained through it.

The funny thing is that I actually blogged about being concerned about overtraining, but honestly, the damage probably was already done prior to that post.

The bottom line is that I jumped into a hard 5k race and two speed workouts per week after not having any speed training in years. I think my mistake was thinking that, due to the low mileage of the 10-20-30 workout, it was not a “real” speed workout.

Well, I found out pretty quick that it is an intense workout – especially the sudden speed changes between each interval.

My Common Injury Pattern

It’s just so classic of me to do this to myself. There is a pattern to my running injuries that goes something like this:

1. Denial: When I first feel pain, I immediately deny that it is a big deal and don’t even allow myself to think about taking a day off.
2. Self-Treatment: After the pain has been around for a few days, I start to freak out a little and turn to icing and self-massage and hope for a miracle cure. Of course, the idea of taking a day off is still crazy to me.
3. Compensation: Thanks to my refusal to take a day off, the pain continues to get worse and I can feel my body compensating. For example, with my left knee issue, I could feel that my right hip flexor was getting much tighter after runs. Obviously, the right side of my body was compensating. This is a big problem and can lead to additional injuries.
4. Resignation: After about a week of fighting with myself, I finally give up and take that much needed day off (which can stretch to a week off or more). Of course, if I had simply taken a day off in any of the above stages, there is a chance that I could have taken care of the problem much sooner. But no – I’m an idiot.

The amazing thing is that I know this pattern all to well. It has been repeated numerous times. However, running has a way of making me so irrational.

In the beginning stages of my four-stage injury pattern, I always have this thought that taking a day off would be so bad for my training – even though I know that the eventual week off in the resignation stage is the real killer.

Where I’m Going from Here

Well, I took Monday and Tuesday completely off. I’ll have to “play it by ear” towards the end of the week and see how I feel. As of now, one 10-20-30 workout this week is definitely canceled, and I might also skip the one scheduled for this weekend.

The good news is that I don’t believe that this is a major injury yet. The knee is not swollen. It is just irritated from been overused due to my underdeveloped left quad muscle.

I really hope that things can get back to normal next week, but I have to be much more cautious and smarter about my training.

Have any of you trained through injury and regretted it later? 

It would be great to hear some stories that I can read when I’m icing.

The post I’m hurt! The 4 Stages of Running Injuries – 30 Minute Runner appeared first on The Runner's Resource.