running regime and injury advice

[annabelle612]

Hi there

For the last 6 weeks I have just recently started training for a 10k run in May. I have been following a good fitness program and attending circuits twice a week. However I have in the recent two weeks started to suffer with noticeable pain on the front of my knee esp on the bone. It is not all the time however. Is this normal aches and pains as my body is adapting to my new training? Should I look into new running shoes? Or do I need to go a bit easier on the training sessions? Im currently run 5k three times a week with two circuit sessions leaving me with two days rest.

Any advice and direction would be of great help

Thankyou!

[Velvetee]

You could be overtraining and it's taking it's toll on your joints.

You should really be building up your training routine gradually, including strengthening muscles. 3 times per week doing 5K is alot and you are likely to burn yourself out before the race.

I would suggest doing the 5K once per week, building up your distance towards the race, so you eventually do 10K a week or so before the race, but not too close to the day. Leg strengthening exercises may help to, like single leg squats, leg extensions, hamstring curls and calf raises.

If you get new running shoes, allow plenty of time for breaking them in and go somewhere like the Asics store, where they can test your running gait.

[annabelle612]

Thanks very much for your advice. I agree perhaps im doing too much and need to vary it with some different type of leg exercises as suggested.

Thanks for you help!