running causes knee soreness when doing squat/DL

[pauldun170]

If I have 3 runs per week and 3 full body lifting days per week, how do I structure them such that they don't interfere with each other? I'd rather not go back to a bodybuilding style bodypart split routine if possible. Don't most of the strength training experts (Rippetoe is the only one I have read) advice against those type of routines in general?

Here is my typical mix (3 days run, 3 days lift)

Sunday - "Hard run" - either distance at fast pace(10miles-13miles) or Hills (6-9) or distance and hills. I don't run casually.

Monday - Morning or Noon speed run (2 miler). Occasionally I'll do a 4 miler.
Monday night, Bench and a bunch of accessory exercises.

Tuesday - 1-3 mile walk (Lunchtime in the city)

Wednesday - Squats, leg work. Occasionally throw unrelated stuff

Thursday - 1-3 mile walk (Lunchtime in the city)

Friday - Morning or Noon speed run (2 miler).
Friday night - Deadlifts, arms and misc accessory exercises.

Saturday - 3 mile. Stick with mild hills

See the breaks between hard run, squats and DL?

If I hit a wall on lifts, I'll drop the pace on speed run days or drop the Monday run.

If I want to improve my pace, then its a matter of proper rest after squat days, including dropping pace on Friday but increasing pace on all other runs.

While your dealing with knee issues, try icing after long runs. It does help

 

[pauldun170]

Thanks for the tip.

Warning...wear socks you don't care about. Gym floor will eat them alive

 

[Special K]

One more thing I will add:

Over the past 3 weeks, I was away for Christmas and therefore did not meetup with my usual running groups. I still ran and lifted on the same days, but all running was done indoors on a flat treadmill and never exceeded 3 miles. Since then, I have noticed that the soreness in my knees has reduced quite a bit. This leaves me wondering which of the following might be responsible:

1. running on pavement/asphalt (sidewalks/streets) vs. rubber/plastic (treadmill) - is this a fundamental issue, or could the harder surfaces be exposing an error in my running form that leads to knee pain?
2. running uphill
3. running downhill
4. running an extra 1-3 miles (3 on treadmill vs 4-6 outdoors)

Any thoughts?

 

[highland145]

soreness in my knees has reduced

Age/distance.

6G fish oil/day saved my bike riding.

Also, IT band tissue massage. Painful IT band tissue massage.