Don’t let knee pain stop your triathlon training before it starts

A typical story for new triathletes (and runners).

You’re super excited to start training for your first race.

You got a new pair of sneakers.

You bought a running outfit.

You've got a program online.

The first run session is a 30 min run. You think: “that can’t be too bad” and you take off and get it done.

Halfway back you start feeling this annoying twinge in your knee.

You are confused since you have never had knee pain in the past.

But all of a sudden everything around your knee hurts.

At this point you have 2 options.

1. Push through and hope the knee gets better.
2. Adjust your training now to build the knee up appropriately

If you choose to adapt your training here’s 4 things I would recommend you do to stop your knee pain and start running again

1. Swap running for walking

The biggest issue many new runners hit is the fact that the mechanical loading on the knee from running is just too high.

Especially if you don’t have a base of walking to start from.

If you’re coming off the couch and starting running the best piece of advice I can give you is to start walking.

My first rehab goal is to walk the duration of your typical weekly run session.

This means if you aim to run 30 mins most days, start by walking 30 mins.

This will build time on your feet and start the process of loading the joints and tendons. Walking uses the same muscles with less load on the joints and tendons.

Allowing these tissues to adapt without breaking down.

2. Add in some cross-training for fitness

Triathletes have 2 other options for training.

Focus on your swim and bike workouts to build fitness for the first few weeks of your training program.

Here’s how:

• Follow your current tri program with swim and bike workouts.
• Swap in 1-2 additional session to compensate for missing running.
• Use walking in place of run sessions (match the time spent running).

Cross-training is pretty simple as a triathlete

3. Start some strength training for the lower body

For most of my athletes the knee responds really well to some strength training (especially if it’s a tendon or joint issue).

I break strength training into 2 categories for the knee:

1. Specific knee loading Complete
2. Lower body (accessory) work

A progression for specific knee strength I use:

• Split squat holds
• Reverse lunges
• Step ups
• Lunge hops

Some movements to add in for accessory work:

• Bridges
• Calf raises
• Single leg RDL

This will make sure you’re strengthening all the muscles involved in running well.

Start with 2-3 sets of 8-12 reps of each exercise, 2-3 times weekly. Focus on controlled movement rather than heavy loading initially.

4. Progress running dose slowly

Once you have a foundation of walking and some strength built up you can start to add back in running.

We need to keep the dose small enough to not irritate the knee.

I like to use run-walks for this.

Here’s a progression for that:

The goal is to slowly increase the total amount of time you’re running. If you reach a level that causes pain, stick there until you notice you can get through the whole session.

We can monitor pain with a simple 0-10 scale.

• If 0-3 keep running as is (green light).
• If 4-5 monitor pain for next day (yellow light).
• If 6-10 hold running (red light)

This should tell you when and how much to progress.

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Knee pain is one of the most frustrating injuries to deal with as a new triathlete.

By following this blueprint, you can address knee pain strategically without abandoning your triathlon goals. The key is patience and progressive loading.

Your knees will thank you on race day.

Need more help? Grab my mini-guide for knee pain as a triathlete here!​

Thanks for being here,

Chandler

Thanks for being here! If you're new here I'm Chandler an endurance coach and physiotherapist. Each week I send a letter about sustainable endurance training or triathlon rehab. Say hi on X or Instagram.

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