TacticalBarbell.com

I'm going into week 4 now of Base Building. The first week of doing E I felt good while out on the road jogging, but going into the second week the inside of my knee been killing me, so I've been inside on the bike, elliptical, etc. Today my knee felt better so I did my E session out on the road and I'm right back to the knee pain. Granted I haven't run like this or at all in around two years so I've been attributing it to that, but does anyone have any advice on what I should do? I'd much rather be outside jogging than on the machines, but I've been contemplating just doing machines for the next couple of weeks until I start the HIC sessions in week 6.

I think you already have your solution figured out. Ease off the running, stick with low impact. Base is more about changes to the heart vs turning you into a running superstar anyway. Go back to the running in small doses after awhile.

The way I look at it, the baseline TB protocols are designed with younger men and women in mind, possibly in military or LEO careers with some operational fitness already in the bag. I mean TB evolved to prep people for tactical units and SOF roles. If you're not a 20 year old keener straining at the leash to be a Navy SEAL, you need to mold the program to your current levels of fitness. The TB protocols I administer to my 20 year old athletes have little in common with that of my 35-50 year old studs.

I don't know what your situation is or what kind of training background you're coming from, but if it's been awhile since you've handled high running volume, there's no downside to working closer to the minimums.

DocOctagon wrote:I think you already have your solution figured out. Ease off the running, stick with low impact. Base is more about changes to the heart vs turning you into a running superstar anyway. Go back to the running in small doses after awhile.

The way I look at it, the baseline TB protocols are designed with younger men and women in mind, possibly in military or LEO careers with some operational fitness already in the bag. I mean TB evolved to prep people for tactical units and SOF roles. If you're not a 20 year old keener straining at the leash to be a Navy SEAL, you need to mold the program to your current levels of fitness. The TB protocols I administer to my 20 year old athletes have little in common with that of my 35-50 year old studs.

I don't know what your situation is or what kind of training background you're coming from, but if it's been awhile since you've handled high running volume, there's no downside to working closer to the minimums.

I come from a military background, but have strictly been lifting for the past couple of years. Like you said, I should stick with the low impact for now.

I would also encourage you to work on your mobility. Perhaps it's great already, but if it's not I found that once I started working on my hip and hamstring mobility that my knee pain went away. Just a thought.

Low impact for now, then slowly build back to it. Especially if you've been lifting hard and heavy over the past few years, you probably have more mass than you used to in your military days (same problem with me) so repetitive motions like running is going to be hard on the joints initially.

grouchyjarhead wrote:.....if you've been lifting hard and heavy over the past few years, you probably have more mass than you used to in your military days.

Exactly where I'm at.

An additional thing you could look at is running form. In my first week of BB I encountered heavy knee pain. It turns out I was doing what is called 'heel striking'. In addition, many people recommend to increase your running cadence to 3x a second (which is surprisingly high!).

I basically watched the following youtube video
https://www.youtube.com/watch?v=zSIDRHUWlVo
and tried to apply it to my running. Haven't had knee pain since!