269. How to Fix Knee Pain: A Behind-the-Scenes Coaching Call

Reducing Intensity

Reducing workout intensity can significantly alleviate knee stress and aid recovery for runners. Jason Fitzgerald highlights the importance of avoiding the "gray zone" in training, where workouts are neither intense enough to boost speed nor easy enough to build endurance 1. Instead, he suggests slowing down easy runs to a more controlled pace, which can help reduce injury risk without compromising fitness gains. Fitzgerald shares an example of a sub-elite runner who benefits from running slower than marathon pace, emphasizing that cutting out intensity can prevent injuries 1.

Sometimes getting after it means just running slow.

--- Jason Fitzgerald

Additionally, incorporating strength training while reducing faster workouts can build a strong foundation for future training cycles 2.

   

Increasing Base Mileage

Increasing base mileage safely is crucial for runners dealing with knee pain. Jason Fitzgerald advises focusing on building a base of easy mileage, which can include some faster running but should avoid difficult workouts 3. He suggests incorporating strength training routines, like the Mace or Gauntlet Plank workouts, to enhance athleticism and prevent injuries 4.

Running is great, but it's a fairly one-dimensional activity. We've got to do some other things to build up our bodies in different ways so that we don't break down.

--- Jason Fitzgerald

Using electrolytes, such as those from Elemental Labs, can also help prevent dehydration and improve performance, especially in hot conditions 5.

   

Scheduling Workouts

Modifying workout schedules can benefit neuromuscular athletes while minimizing injury risks. Jason Fitzgerald discusses the strategy of cutting out the longest run of the week and redistributing mileage to the following day, a technique borrowed from ultra runners 6. This approach allows for quality work without sacrificing total weekly mileage.

It's not ignoring the training that needs to be done. It's just slight tweaks can be made.

--- Owen Everard

For neuromuscular athletes, Fitzgerald suggests a two-week cycle with alternating long runs and workouts within those runs, ensuring a balance between endurance and speed 7.