I should probably be asking a doctor on this, but . . .
Yesterday’s sprint triathlon went about like every one I’ve done: get out of the water in the middle of the pack, blow past most of my wave on the bike, and then watch them all pass me on the run. Mostly as I’m walking for decent stints because the pain in my knees is so bad I’m going to cry (probably because I weigh 230, and never do any real run training, because the pain in my knees is so bad I’m going to cry). And my ankles hurt, too. No past or known present injuries; I’m just a big guy who doesn’t like to – and thus never – runs.
Is this something where, if I suck it up and run some miles over a few weeks, I’ll build up some tolerance? 'Cause I’m sick of making it two-thirds of the way through the race in good shape and a good place, and then falling apart when I still have plenty of cardiovascular capacity but my leg joints feel like they’ve been hit with a hammer. If pushing through the pain in training will make it go away for further training and events, I’ll do it. Otherwise, I’ll stick with bike racing.
I’m down to 230 from 275, so I know how to put the fork down.
The lightest I’ve been since high school was about 215, when I was running several miles BEFORE the two-and-a-half hour wrestling practice. At which point in my life you could count my ribs through my shirt.
So, no, I don’t have sixty pounds to lose. Twenty more, maybe, if I start to starve myself. Which is why I’ve been biking and doing triathlons for a year or two. Although most of you “endurance sport” types blow away in a stiff wind, there are actually guys out there doing the race – not winning, but doing – who spent some of their life with protein and free weights.
I really don’t know what you were expecting for responses. Lead me in the right direction and I’ll be happy to tell you what you want to hear.
How’s this? I would suggest you just give up triathlons all together. Maybe just go for the aquabike thing. Then you wouldn’t have to worry about your knees. If you butt ever starts to hurt a little from the seat just give up the bike as well. I mean come on. What were you expecting to hear?
If you actually have no injuries than running more will certainly help. Running really only sucks the first thousand or so times, after that I am sure that you will enjoy it. Running a couple of miles slowly before wrestling/lifting etc is different than actually running. As for weight loss, running will take care of that also.
My question is really this simple: is knee pain in someone who doesn’t run much – I’m asking for experience from people who have had it, particularly if you’re really fat like I apparently am – something that generally can be worked through, or not?
I love to swim. I really love to bike. I don’t like to run, but do triathlons anyway because they seem fun and some friends of mine do them. I’d like to keep at it. If “pushing through” some training pain will get me to the other side with my knees, that’s tolerable, and I’ll talk myself into it. If not, screw it, I’ll just ride my bike, but that would be a shame. The responses so far suggest that if I bite my lip for some increasing run sessions, I may get there. So I’ll give it a try.
I don’t need people telling me that I need to drop weight. First, it’s obvious. Second, although many “endurance athletes” think that everyone should weigh 160 or less, that ain’t the real world. I played offensive line for years; I ate and worked out in pursuit of that. I’ve likely got 160 pounds of muscle in my thighs and ass (which might be why, for a 230 pound guy, I can bike well). I have to buy pants 4 inches too big in the waist and have them tailored in, so that they’ll fit my legs. I will never weigh less than 200. Never.
But triathlons being the supposedly inclusive-culture sport everyone likes to brag about, I thought I’d bring my heavy-guy-learns-to-run question here.
If the pain is extreme pushing through is probably a bad idea. If it is slight and you are new to running you can probably get used to it. Reduce your volume to a comfortable level, see if you can gradually increase it week by week.
I’m sorry that my suggesting a practical solution to that knee pain upset you so much. That is why I asked how tall you are btw, to get an idea of how much weight you might be able to practicably lose. 230lbs is a lot of weight to be running on, not everyones knees can take it.
There are a few guys on here that are ex-body builders - I am sure they can answer better than most - hopefully they will see this post.
I am just getting back into running again right now. I get sore knees, and shins when I start running but after a few weeks of steady pace - I find this starts to get away. I think the key is to distinquish between ‘sore’ and ‘injured’ As a former wrestler you probably have slightly higher pain tolerance than most but listen to your body. If the pain continues to get worse during the run - maybe get it checked out.
I am a bit heavy for my size. I am about 210 right now, was 195 at IMLP last year. Could probably get to 180 or so but that would be pushing it. I am smaller than you but I think I have a similar problem. Don’t let the weight weenies get to you. Someone posted a formula on here that said I should be about 140 lbs to be an endurance athlete. I haven’t seen 140 lbs since about 1990 (grade 10). I was a swimmer and have significant upper body bulk (that I like) Even at a weight that I consider ‘fat’ - I can’t buy a suit off the rack because my chest size is automatically matched with a much larger waist size.
“I have to buy pants 4 inches too big in the waist and have them tailored in, so that they’ll fit my legs. I will never weigh less than 200. Never.”
I bet that if you build up to 30-40 miles a week you will. I was always bigger, football, lifting etc, never thought I really had much weight to lose. Ran my first marathon at about 215 lbs, thought I maybe had 10 lbs to lose and would never be below 200, hey that was just my natural size right? Don’t want to be a skinny runner looking guy anyhow … Now a couple of years later 178 and realize that losing another 10 would make me faster and healthier. Certainly do not starve myself and am just in a lot better shape than I used to be.
If you want to do tri’s you have to run at the end so you may as well learn to enjoy it.
Ok - from a shitty runner who’s suffered from knee (and ankle) pain:
~Everyone says “lose weight” because it really is one of the key answers to your knee pain. Your knees don’t care whether that extra 60lbs is fat or rippling muscle - it’s weight, and they have to support it. Do you still lift weights? If you want to run, you should stop.
~Running more is important - but you have to be able to do it without injuring yourself. Part of that is how much you weigh. Part of it is what shoes you’re wearing. Part of it is just getting out the door. Walk if you have to. Actually, for the first little while, a walking program might not be a bad idea. It will allow your body to get used to bipedal motion as exercise. Don’t worry about “run fitness” - all the fitness in the world is meaningless if you’re crippled by pain.
~Try water running. It sucks, but it too, will help.
A few things to consider, make sure your shoes are providing the support you need. Not all shoes will work for “heavier” runners. Meaning, footstrike impact - even 100LB guys can have a heavy foot strike and heavy guys a light one. Get shoes from a VERY reputable store, where they will check your gait, amount of pronation and have a wide selection of shoes. I recall new Balance and Brooks making some shoes with more Polyurethane than eva, which will stand up better for heavier runners.
Once you have the shoes, then build your running. Even start with walk runs (1:1) or whatever works, 2, 3, 4 times a week for 20-30 minutes. Build each week and don’t try to make a quantum leap (ie. go from 2X20 to 4X40 or 1:1 to 10:1). Look at it as a long term project and be happy with small gains.
Stretch lots before and after, ice or heat as needed. May even want to see a PT to get an idea of what is causing the pain and options to ease it.
Hang in there. I started back after 12-13 years away last spring. Got the weight down from about 255 at the beginning of 2006 to 230 now and I’m still going. Running was painful at first (and I’m still nowhere near anything resembling speed), but there are a few things you can do to make your life less miserable. I was suffering from knee pain (interior) due to relatively weak interior quadriceps and poor hamstring flexibility. This was causing instability in my knee (according to my doc) since my exterior quads were still reasonably strong. See an orthopaedic doctor or a PT and have them confirm, but 8-10 PT sessions and focusing on strenthening that muscle and increasing my hamstring and quadriceps flexibility has cured the pain. I’ve only been back to running after the injury for about 3 months. I’m still slower than molasses, but I can run without pain and the speed will come back as the weight comes off. I’m up to about 10 miles for a long run (albeit at 9:30 - 10:00 pace), and am throwing some shorter bursts into most of my workouts to improve speed gradually. I’m trying to get back down to around 200 by end of next year, and at that weight, even though I won’t be running any 38 min tri 10ks, I will at least be able to chug out 7:30 - 8:00s by then at the end of a tri to follow up a solid swim and bike.
Take your time and work on the running. Even if you lose the extra 20 lbs, that will make a big difference. Good luck and don’t worry about the peanut gallery.
Whole thing could be resulting from the wrestling days. My brothers both wrestled and they have zilch for knees. All of that running in wrestling shoes and the wrenching that goes on in that sport is amazing. But, if you were 215 and you could see your ribs, hopefully you did most of the wrenching!! If it helps at all, my knee pain went away when I changed shoes and I make sure that I do not go over 250 miles on my shoes (I weigh 220). That seems to be the magical number for me for some reason. I also try to run on anything but concrete as much as possible and that helps.
I also believe a couple things that some people posted on here. 1) You can get lighter if you really want to. Maybe stay off the bike and just run? Obviously, cycling is your strength and running is not. Maybe run one day and hit the elliptical the next. The elliptical worked great for me when training for a marathon as, once again, I am a big fella and I needed the break on the joints. 2) You will only know if you try to get through it. Hard to really offer too much advice because I do not know how much pain you are in. I can not give medical advise either and I only speak from what worked for me. Running sucked badly for about three weeks and then it all started to come together. Once it does, it feels great. 3) Go see a PT. Most will be able to watch you run and offer advice on shoes and also some therapy.
Once again, good luck. If you race against me in the Clydesdale Division and kick my ass, you owe me $ for the help!! Take care.