So I have basically been doing more free-running sessions and general cardiovascular training the past week or so consecutively. I was doing treadmill work for the past few months but I don't count it as proper cardio. I just have an enquiry in regards to runner's knee and other certain injuries sustained while running. Now my technique is solid since It was confirmed to be solid by a mate of mine who's a professional runner, got the proper footwear so shoes isn't the issue yet now and again when I'm doing running, I get this damn pain spiking through the front of my bottom knee, around the sides of my ankles and under my foot. I have only been doing about 2km per day, running for four minutes and walking for one minute intervals, doing about 6-7 min/km pace but I can't shake this damn feeling

I have a practice physical capacity test session on the 19th which is what I'm trying to get ready for and they have a beep test of 7.1 being the minimum requirement to pass and failure in this is not an option for me but what I want to know is that these pains that I'm feeling, is it because i'm new to transitioning to running from a treadmill and onto actually pavement whether straight or curved up or am I experiencing an actual injury that I should check out?

I don't know much about cardiovascular training as I kind of neglected it while training in the gym since i've mostly been doing weights in the past but this needs to be a priority focus from in on out

All help is appreciated

Long time no see bruz

Yeah the boys

First of all, you should be seeing a physical therapist, not asking the misc for a diagnosis. But...

I've been a running coach for many years. What you're describing could be shin splints, could be a really pissed off tibia. But the fact is that your body is telling you that running is painful. I don't care about your form, you might have a slight issue with your ankle throwing the bone out of alignment and the pounding finally got to the point where it's getting worse. So basically, you need to stop running for now and rehab it or you could run into a really bad injury.

What I'd suggest since you have the test coming up is to transition to a bike - and practice intervals - to take the pounding off your legs. Bike effort will translate to better running effort. It doesn't work the other way around but I've had clients ONLY bike for six weeks leading up to races and still hit PBs. Spin bikes properly adjusted with hard tension are good for this and you can find them in any gym generally.

Is this an aware thread?

Cheers for the advice mate, yeah could perhaps be shin splints but I guess I just don't want to acknowledge it since I don't want to stop cardio in its own entirety so I'll try the biking idea and see if that helps. I just want to continue to do things that'll help me in the long run of running for distance and speed so if it translates to that, I'll give the legs a rest for a few days and get back at free running in a couple of daysWhat are you on about? Where on earth did I say anything about doing it for girls lmao? I don't care about all that lmao, this is for my own personal career and cardio translates like 80% of it hence the thread

and don't worry I'm not staying long, don't have mates who do cardio training so I had to resort to asking the misc board

New runners see this, especially unnatural ones like heavy guys.

I'd run on soft ground whenever possible.

7.1 is easy as fuk.

Try swimming or bike for a while, then run on grass. Also lose weight.