A co-worker who normally runs at a 7:30 pace does quite a few long group runs where the pace is above 9:00.
Could running too slowly cause runner’s knee(pain behind the kneecap)?
I could only relate my personal experience which was my knee problems seem to be caused by too few rest days e.g. 100 days-100 runs challenge.
My runner’s knee was caused by weak inner quad muscles. Since the PT started me on some exercises to strengthen these muscles I haven’t had any problems for the past 3 years. I did the 100/100 challenge without any knee issues.
It could definitely change his form, which could be the culprit.
Jodi
some exercises to strengthen these muscles
Do tell. What special exercises are you doing?
Friend of mine who consistently runs 100+ mile weeks swears that running with a slower group he was coaching caused some runner’s knee issues. Possibly a bigger issue here, but a good chance that does change his/her gait. I’m no PT, but for my knee problems last year, my PT had me doing a lot of hip and core strengthening with resistance bands, the BOSU, and stability balls. That’s where the problems initiate in my case. It worked for me.
My runner’s knee was caused by weak inner quad muscles. Since the PT started me on some exercises to strengthen these muscles I haven’t had any problems for the past 3 years. I did the 100/100 challenge without any knee issues.
+1
Same thing with me, I was having knee issues for for a long while, I got in the gym and did some thigh abductor/inductor excercises (yeah i looked like a weird-o cause guys never use that machine), and the problem pretty much fixed itself in a matter of weeks.
If anything, I would say running faster would aggravate knee pain, but thats just my $.02.
Yes! At least in my N=1 experience. My knee problems disappear when the pace gets below 7:30ish to the mile. At 8 to 8:30 I’m subject to all sorts of knee aches & pains. Works out fine when I’m in good shape and the weather’s cool and I can do my long runs fast. Really sucks when I’m out of shape and it’s summer and I’m struggling to hold sub 8’s for 4-5 milers. Like the other poster said, something in my form and stride changes when I get to mid 7’s and all I’m fighting is VO2 max & muscle fatigue instead of my own body at that point. The problem limits my summer running volume because I’m hard pressed to do any real distance when it gets to 80 degrees and 90% humidity. It’s one of the reasons I never run with a group. Often I can screw around with the pace and find a groove that gets me through the run. I don’t want to be locked in to a pace that’s too fast, too slow, or causing some joint to hurt.
JJ
Yup, I do those abductor and adductor exercises twice a week. I think I’m the only guy at my gym who uses that machine but it has really helped.
I do these exercises 3 times a week:
First set, back is flat on the ground. One leg is straight out in front of you with the foot rotated so that the toes are pointing at a 45 degree angle out. The other leg is bent at the knee with the foot flat on the ground directly in front of you. Lift the straight leg up about 45 degrees from the ground.
The second set is the same except instead of being on your back, your back is propped up slightly by leaning back on your forearms. Third set is the same except you are propping up your torso by leaning back on your hands.
I do a set of 20 and hold the leg in the up position for 5 seconds. I started out doing these with no weights, but i use 10 lbs of ankle weights now and haven’t had any pain for 3 years.
Here’s the best picture I could find that sort of shows what’s going on.
http://orthoinfo.aaos.org/figures/A00299F08.jpg
Let me know if this doesn’t make sense and I’ll try to give you a better description.
I use to have major issues also (kept me out of a Marathon). Strength and stretching are key! Here is a pdf that you/anybody can use for ref. Some easy/good exercises