The cure for your knee woes: squats. I'm in the same boat, I'm an ex-high school cross country runner. If all I'm doing is running, I have to keep mileage fairly low to avoid runner's knee. The best cure is to do squats!
Well, that and mix up the distance days with shorter distance speed workouts.

The way you do them is crucial - many people rack the barbell across their backs, squat a quarter of the way down, and repeat. You have to go all the way down (leave a stain on the floor, as they say), with your knees tracking over your toes. You'll probably need proper form to be taught to you. Skip those knee extensions and leg press machines, they're bad for the knees and back.

Feeding my knees a diet of heavy full-depth squats lets me do as much running as I care to do, without runner's knee flaring up. They will also improve your leg strength for running & biking as well. I've added an image of a guy doing a 638 lb squat at 170 lb body weight - this is world class, but an example of what I'm talking about.

posted by 207.172.135...

• OT: Other Modes of Transport= Bicycles +, roman, Tue, 15 Jul 2003 06:59:30
  • UPDATE: I rode to work+, roman, Tue, 15 Jul 2003 17:33:01
    • Re: UPDATE: I rode to work+, Eiron, Wed, 16 Jul 2003 09:11:34
  • Cure your knees!, Brian_in_MA, Tue, 15 Jul 2003 17:08:36 <-- Viewing This Message
    • Yikes!!, Eiron, Wed, 16 Jul 2003 09:44:25
  • LeTour rim size & knees..., JimBlake , Tue, 15 Jul 2003 09:08:00
    • Thanks for the info Jim, others +, roman, Tue, 15 Jul 2003 09:30:51
      • tires & brakes, JimBlake , Tue, 15 Jul 2003 13:08:47
  • Biking is great...(pic), MisplacedYankee , Tue, 15 Jul 2003 09:01:25
    • Cool... Bianchi for me, Schu, Tue, 15 Jul 2003 13:51:44
      • Bianchi ... me too, MJP, Tue, 15 Jul 2003 20:22:53
  • you may want to consider swimming, Trev, Tue, 15 Jul 2003 08:51:16
  • Re: OT: Other Modes of Transport= Bicycles +, ThaddeusV, Tue, 15 Jul 2003 07:13:12
    • Hey Thad, Tito, Tue, 15 Jul 2003 08:35:05
      • Re: Hey Thad, ThaddeusV, Tue, 15 Jul 2003 08:58:26
    • A few question about terminology+, roman, Tue, 15 Jul 2003 07:40:34
      • 26X1.95 are MTB tires, bRAD, Tue, 15 Jul 2003 07:56:27
        • Panaracers are good as well n/m, Trev, Tue, 15 Jul 2003 08:49:50
      • the width of the tire really doesn't affect your speed, nt moore, Tue, 15 Jul 2003 07:49:47
        • Dinty, are the parts standardized in any way+, roman, Tue, 15 Jul 2003 08:11:28
          • More backround info needed on your bike, Eiron, Tue, 15 Jul 2003 08:52:08
            • I second Eiron's advice, JBinMD, Tue, 15 Jul 2003 09:36:29
              • I read the site Eiron suggested before posting+, roman, Tue, 15 Jul 2003 09:41:56

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