achy right knee and hip, am able to run but only at 10:00 pace now

45-50 now for how long? Running at 8:30-10/mi pace doesn't seem to me like it would cause an acute injury unless you sat on a couch all week and then got up and ran. Even then, the hip flexibility required to run those places isn't super high. But that's where I'd look if it were me. You weren't specific about the locations of the pain. For example if you are generally tight in the anterior chain (front of your body) then when you run, on every step you're yanking muscles that extend from or pass through your hip and attach at the femur all the way down to right below your knee joint. Over stressing any aspect of this chain of tension could be the problem.

bfef wrote:

45-50 now for how long? Running at 8:30-10/mi pace doesn't seem to me like it would cause an acute injury unless you sat on a couch all week and then got up and ran. Even then, the hip flexibility required to run those places isn't super high. But that's where I'd look if it were me. You weren't specific about the locations of the pain. For example if you are generally tight in the anterior chain (front of your body) then when you run, on every step you're yanking muscles that extend from or pass through your hip and attach at the femur all the way down to right below your knee joint. Over stressing any aspect of this chain of tension could be the problem.

The front and side of the right knee.

Inner thigh radiating to the back of the hip.

I'm going to work on stretching the hamstrings and glutes to be safe. I've pulled my knees to my chest, done wall pushes and hip rotations and that helps a little bit.

I've run 45-50 since early November with no issues! I do speedwork on Tuesdays but go no faster than 7:00 pace.

bfef wrote:

Running at 8:30-10/mi pace doesn't seem to me like it would cause an acute injury

This is one of the most quintessentially letsrun statements of all time.

"You run too slow to get injured" lol

OP: you have an injury and need to take a few days off. If you're lucky, that'll be enough.

jecht wrote:

Should I get an MRI to see if there is a muscle tear somewhere?

Also... are you seriously considering an MRI before even taking a single day off?

The whole world is on crazy pills

Try Voltaren. It works for a lot of things!

what i would do is start your next run very easy, and play it by ear. If you loosen up and it feels okay, do a moderate recovery run., thereby keeping on the running plan but not overdo-ing it.

If, on the other hand, it doesn't loosen up during the run, cut the run short and and rest it for the rest of the day. And tomorrow take a day off or do an alternative workout like stationary bike or something like that. Point being - give it rest or light active recovery.

How are your running shoes? If they have more than about 250 miles on them or are especially worn for some reason, start there. Or if they are just a bit on the lightweight side, you may want to change them out to a heavier, more supportive shoe. And if low drop, you might want to throw on a pair of regular drop shoes and see if that helps.

you must enter a username wrote:

jecht wrote:

Should I get an MRI to see if there is a muscle tear somewhere?

Also... are you seriously considering an MRI before even taking a single day off?

The whole world is on crazy pills

Lots of type-A people become runners. And in general, people today prefer an expensive quick fix that keeps them "on track" in so many ways. Pay for stuff they could get for free if they weren't so damn type A.

Seriously though, when I start to feel something like this, all my efforts go towards fixing the problem rather than running through it. I like to do some yoga that focuses on the affected area (legs with an emphasis on knees for you). I might try to walk more in my day-to-day life (in addition to running, if I am still doing that). A lot of days I would realize I was basically sedentary until my run, then I'd go back to being sedentary. Walking seems to help smooth everything out. Hiking uphill or doing some strength work for your legs might help too, depends on your pain.

you must enter a username wrote:

bfef wrote:

Running at 8:30-10/mi pace doesn't seem to me like it would cause an acute injury

This is one of the most quintessentially letsrun statements of all time.

"You run too slow to get injured" lol

OP: you have an injury and need to take a few days off. If you're lucky, that'll be enough.

Well, not quite. I said an acute injury. You can still run a lot of relatively slow miles and develop a chronic injury. I have. A lot of people do. Probably most runners do. The difference is a chronic injury won't get fixed with a few exercises or a few days off. Fixing a chronic injury is an ongoing habitual practice the same way that developing the injury was.

If you have had to slow down considerably and are still having discomfort, maybe consider easing up on the mileage. Personally, I have found that when done effectively, cross training in the pool and on a recumbent stationary bike can work reasonably well in maintaining fitness while backing off from running every day.

Here's a crazy thought - take a day off. Where's the urgency? You've been running at less than 100% - is more productive than a rest day or two?

It's probably muscle strain.

MRI is not the first step. Rest is.

fhdkfjodalc, wrote:

Seriously though, when I start to feel something like this, all my efforts go towards fixing the problem rather than running through it. I like to do some yoga that focuses on the affected area (legs with an emphasis on knees for you). I might try to walk more in my day-to-day life (in addition to running, if I am still doing that). A lot of days I would realize I was basically sedentary until my run, then I'd go back to being sedentary. Walking seems to help smooth everything out. Hiking uphill or doing some strength work for your legs might help too, depends on your pain.

Yep, I'm trying to find better stretches for hips/glutes, even it if means a few days off, I can deal with it if I can't run for 3-4 days.

This is David45 again isn't it

bfef wrote:

This is David45 again isn't it

No, I've never heard of that user!

fhdkfjodalc, wrote:

Walking seems to help smooth everything out. Hiking uphill or doing some strength work for your legs might help too, depends on your pain.

This.

I am prone to hip/knee pain as well, and it is mostly induced by sitting around all day, in a sedentary position and then getting up and running. When I walk home from school (2 ish miles) I don't have this problem. If you aren't going to school recently (for whatever reason), you might be sitting around most of your time. I have made it a habit to walk around once in a while, just to make sure my legs aren't as tight when I go out for a run.

However, this is only if you actually experience this. Of course, if it is a muscle tear or similar, this won't necessarily work.

David45 is this guy who posts here sometimes and his posts follow basically the same format every time. He laments about running slow and not improving. Then when people give him serious advice he starts posting weird stuff that reveals he's just trolling and/or not taking any of the advice. For anyone who took the time and gave real advice, they feel like they wasted their time. And I think he gets some kind of satisfaction from manipulating people to make serious replies to his troll thread. I guess he feels like he won? I guess this is his way of winning or something.

bfef wrote:

David45 is this guy who posts here sometimes and his posts follow basically the same format every time. He laments about running slow and not improving. Then when people give him serious advice he starts posting weird stuff that reveals he's just trolling and/or not taking any of the advice. For anyone who took the time and gave real advice, they feel like they wasted their time. And I think he gets some kind of satisfaction from manipulating people to make serious replies to his troll thread. I guess he feels like he won? I guess this is his way of winning or something.

Yikes!

I appreciate your feedback.

Am taking 4-5 days off to be safe. Ibuprofen, gluco, and looking up hip/glute strengthening exercises. I found these.

jecht wrote:

bfef wrote:

David45 is this guy who posts here sometimes and his posts follow basically the same format every time. He laments about running slow and not improving. Then when people give him serious advice he starts posting weird stuff that reveals he's just trolling and/or not taking any of the advice. For anyone who took the time and gave real advice, they feel like they wasted their time. And I think he gets some kind of satisfaction from manipulating people to make serious replies to his troll thread. I guess he feels like he won? I guess this is his way of winning or something.

Yikes!

I appreciate your feedback.

Am taking 4-5 days off to be safe. Ibuprofen, gluco, and looking up hip/glute strengthening exercises. I found these.

https://www.peregrune.com/blogs/training/runners-tight-hips-or-glutes-exercises-to-loosen-tight-running-muscles

Yeah if you're slow at sprinting you also need to start doing sprint and all-out short burst exercises to develop your speed or else you're really not trying to get faster, you're just content with being a slow jogger or a person who's addicted to exercise. I'm not judging because I'm an addict of many things myself. But there's a common misperception that mileage makes a faster runner. You need speed to be fast though. A combination of speed and endurance is ideal. Having one and not the other indicates someone who has not attined their potential.

STEVE THE ADDICT^^^^^^""""-""""--'-"--^' wrote:

jecht wrote:

Yikes!

I appreciate your feedback.

Am taking 4-5 days off to be safe. Ibuprofen, gluco, and looking up hip/glute strengthening exercises. I found these.

https://www.peregrune.com/blogs/training/runners-tight-hips-or-glutes-exercises-to-loosen-tight-running-muscles

Yeah if you're slow at sprinting you also need to start doing sprint and all-out short burst exercises to develop your speed or else you're really not trying to get faster, you're just content with being a slow jogger or a person who's addicted to exercise. I'm not judging because I'm an addict of many things myself. But there's a common misperception that mileage makes a faster runner. You need speed to be fast though. A combination of speed and endurance is ideal. Having one and not the other indicates someone who has not attined their potential.

Good advice, I may do that to also improve my finishing kick. Couldn't break 3:20 in the marathon and missed it by ONE second.