I am new to running, I have got knee pains after I run?

Question

I started running very recently.  First I did 3km , 5km , 7km my legs and feets were very sore I rested and got brand new pair of running shoes with insoles as well. I did 10km I felt much better next day. Almost no sore legs. Then I did 14km, last 2km I got really bad fatigue legs my ankles were painful so I stopped. After few ours my knee are so painful. Is this because I am new to this ? I used sprint a lot 10 years ago had no pains.

Also when I did 10k I did not use extra  in sole and after I ran there were much less pain.

Two days after I did 14km with in soles and got really bag knee pains.

Any advice please ?

It's around my knee caps. Outer and inner sides more than bottom of knee cap.

I did all the stretching before and after. Does help a lot with pain. As first two times I did not warm up . But I do now

. · Accepted Answer

You didn't mention your running schedule, but if you're running day after day, increasing the distances, then chances are you're simply doing too much too soon. The common advice is not to increase your mileage more than 10% per week. Definitely wear your good shoes (if the insoles aren't right for you, don't use them) every time you run, and let the shoes (and insoles, if applicable) dry and expand to their "normal" shape for a day before running again (it helps to have at least 2 pr of shoes to alternate). Don't run more often than every 2nd day (at least not until your body re-adapts to it). 
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You didn't mention your age or how long it's been since you did ANY running, but if your sprinting a decade ago is the last time you ran, I STRONGLY recommend you join a Couch-to-5K running group or download a C25K app and follow that schedule, to get your body used to running again.
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Increasing mileage too fast is a recipe for injury. With proper form, your knees should not hurt. Keep your legs beneath you (don't reach forward with your active leg while striding as that puts a lot of impact on your knees when your foot hits the ground in front of your body). I find the "pose running method" does a LOT of help avoid pain while running. 
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Always warm up before your run.
Always cool down and stretch after your run.
Foam roll frequently (some experts recommend doing it before a run).

Jogger2425 · Answer

Hmmm -- I'm not sure about your history.  Did you gradually increase you distance from 3 km to 5 km to 7 km to 10 km to 14 km? Or did you make sudden increases in distance? How much time did you spend doing workouts at each of those distances?

The body needs time to adapt to the stresses of exercise. If increases in distance are too great, risk of injury increases.

Try going back to 5 km for several weeks. If that works out, go to  7 km. After that, increase weekly distance by no more than 1 km every 2 weeks.

Here is a rule some runners use, called Higdon's rule. You can use this when your weekly distance reaches 20 km or more.

1) Keep a log or diary of your running.
2) Note the weekly distance for each of the preceding 3 weeks.
3) Of the three numbers in step 2, chose the highest.
4) Multiply the number chosen in step 3 by 1.1.  (1⅒).
5) The number in step 4 is the maximum distance you should run this week.

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I am new to running, I have got knee pains after I run?

2 Answers