If you're not used to this kind of running, I'd ease into the mileage...or you'll end up replacing your knee pain with achilles tendon and/or plantar fascia pain. Just a warning.
Going to stick to sprints from now on. How does this routine sound? Using a football pitch i jog around half of it and then sprint the half way line. Do this 14-18 times. Thinking when i get fitter, sprint the length of the pitch instead of the width.
Stretch quads, hamstrings and calves 2 to 3 times a day. This is a video by the US Navy Seal physical therapist giving advice on preventing running injuries, something he treats on a daily basis. http://youtu.be/iNgtVAIdIH8
dont know how relevant this is but a trainer used to say always run up on a slight hill its easier on the knees. i have no evidence on this just what one trainer used to say
Yea, I've always heard about how hill sprints are better than sprints on flat ground. Supposedly, you recover quicker and it takes less toll on your body. But other than hearsay, I have no actual scientific studies to back that up.
I ran 4 miles last night for the 1st time since I started getting knee pain a few months ago. After 2 miles, my right knee started to hurt slightly if I stopped paying attention to my form, but it went away once I started to concentrate on it again. Had no knee pain whatsoever when I finished the run and was pretty happy. My right knee killed walking up and down stairs from morning until early evening earlier today though. But it felt fine by the time I started jumping rope/shadow boxing at the gym at night. Is this progress? lol.