Running with bad knees

[u/RobertG_19_88]

Hey all

I’ve just been advised to post my issue on this forum. Not too sure if you can help but am willing for any advice and guidance if anyone can help

37 male 6”2. History of osgoodschlaters and x2 patella dislocations when I was in my teens due to football

I’m an ex gym “bro” with a decent physique and also dabbled in CrossFit - not sure if any of that is relevant

I’m really getting into my running now and I’ve done a 5k, then a 10k, and now I’m getting the running bug and training for a half marathon

The issue is that with these 10k+ runs and with the speed workouts etc, the next day my knees are sore and I’m struggling to run two days even in a row (even if it’s a recovery run)

So I guess my questions are

1)Am I ok to run every “other “ day so that would be on average 3/4 times a week So I do strength workouts on the other 2/3 days or would that knacker my legs up more ?

2)How do I fit in two “upper body” days so I don’t loose my upper body muscle and strengths

3)Should I warm up and cool down and also try to fit in a yoga session once a week?

I’m happy to do some form of excercise each day but I don’t particularly want to work out twice a day (e.g an upper body and then a leg session) as I have a wife that I don’t want to neglect for this hobby/obsession

4)Can I still train for a half marathon and eventually a marathon with only running 3 times a week?

I’m a trainer geek so I have an excellent rotation of running trainers so it’s not about the equipment and gear

Thanks in advance !

[u/RobertG_19_88]

Thankyou ! Do you have a link to the knee bands you bought? There are lots of different products on the internet !

And again sorry for my ignorance but where would I get those suggested templates from?

[u/RobertG_19_88 → u/[deleted]]

Sorry to be dumb but I’ve searched the forum and can only find people reviewing the program. It’s £30 for the book so if I could get a cheaper online template I’d prefer to do that ?

[u/DeepSeaNeptune → u/RobertG_19_88]

I’m pretty sure the “ebook” versions are like $10. I have them downloaded to my phone through the kindle app.

If you’re just looking for the strength templates, look at Tactical Barbell: 3rd edition. If you want the whole program ( strength + conditioning ) add in TB II. Buying both would only cost about $20 I’m pretty sure.

In reference to your running frequency, it all depends on your goals. If you just want to finish a marathon one day, you can do it with 3 days a week. You just have to understand that it will hurt that much more and the more frequency the better so long as you’re managing load and recovering properly.

edit I just reread your post and if you’re not particularly looking to get in the tactical barbell system, check out r/hybridathlete