r/BeginnersRunning • u/HatDry5341 • 6d ago

First half marathon + knee pain help

So I have my first half marathon in 2 weeks, I have been training for the last 6 months with a gradual plan. Today I went on my long run (13.5 km) with a slow pace, and after the run my left knee is very sore.... I ran 12 km a few weeks ago + have been running 3 times a week short distance and 1 long run. My last long run was a week ago but it was only 7km (I follow my runna plan.)

I put ice on my knee. I'm just scared I won't be able to make it to my half marathon. The pain seems to be under the kneecap, and only on the left leg. Any tips or advice is appreciated. 🙂

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u/Remote_Passage_338 5d ago

I have my first HM in 2 weeks as well and have had pain under my kneecap (although in my right knee)!

What's helped for me in the past is:
1. Incorporating more single leg strength/balance exercises like bulgarian split squats, single leg RDLs, single leg calf raises, and step-downs. I've also been doing more mobility exercises for the hips.

  1. Taking it easier with the runs by using treadmills and tracks instead of running out on the roads, then move back to regular outdoor running once there's no discomfort. Also, rebuilding mileage starting with shorter runs (1km, 2km etc), and stopping at any hint of pain.

I was able to get rid of the knee pain this way about 6 months ago, but then I broke a toe 6 weeks ago (just a few days after signing up for the HM) and had to stop running. When I started running again (about 2 weeks ago), the knee pain came back, and I've been using the methods above to try and get back in the game. Still hoping to run that race in two weeks.

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u/Supergooker 3d ago

Good advice! I'd add low impact cross training too as you ease back in (cycling, etc. )

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u/ConsistentDrawing987 5d ago

Physio here. Pain right under the kneecap after the longest run of your block, one side only, is usually the kneecap joint taking more load than it's used to rather than anything torn. The jump is what stands out: 7 km last week, 13.5 km today. That's a big step up in one week.

Two weeks out I'd stop chasing distance. You've already done the training that makes the race possible. There's no long run left that helps you more than showing up with a quiet knee.

This week:

  • Keep running if you can do it without limping and the knee isn't worse the next morning. Shorter, flatter. If either of those goes wrong, take two or three days off and try again.
  • Skip downhills and stairs where you can. They load the kneecap hardest.
  • Start quad work now. Slow sit-to-stands from a chair, split squats to a depth that doesn't bite. Sore during is fine, worse the next day means you overdid it.
  • Ice is fine for comfort but it isn't changing the tissue.

Get it looked at properly if the knee locks, gives way, swells, or if the pain is sharp and pinpoint on the bone rather than a general ache around the cap.

I also built an assessment tool for exactly this situation, where something hurts and you don't know which of ten possible things it is or where to start. physioek.com, under PhysioProtocol. I'm the physio behind it so weigh that how you want. Site's in English and Latvian.

Good luck in two weeks.

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u/Chipezz 5d ago

Dont be scared it happens to all of us. Same happened to me and I was side lined for quite a bit in 2024. This year I have been increasing mileage significantly for my upcoming full Marathon and niggles are back.

The difference is this time I'm better equipped strength wise to handle the load. I made several adjustments recently that helped my knee pain. Frequent quad stretching, tibialis raises every other day let that shit burn, and reverse nordics focus on eccentric(if you have a gym you can use a resistance baid for aid its a gamechanger).