Knees misbehaving: Hi Runners - I have a... - Bridge to 10K

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Knees misbehaving


Hi Runners - I have a little problem hope you can help.

I graduated c25k just a couple of months ago and decided to do a couple of months consolidation and try to gradually increase my distance and get to the magic 5k in 30 minutes, perhaps incorporating a few parkruns along the way, before joining in the proper B210k troupe.

Then disaster struck one sunny morning a few weeks ago when after 3.8k my left knee had such a sudden stabbing pain that I immediately ground to a halt and hopped and limped the rest of the way home. Now having seen a physio a few times, and getting the deep tissue massage and doing my homework exercises (my quads are not bearing the load in the right way and my glutes need strengthening apparently!), but I seem to be getting worse not better. My knees hurt whenever I start to run, although I do manage to run through it. But I am not able to run any real distance - this morning I could only manage 3k before heading home. And I couldn't pick up any speed at all, wasn't really trying. I seem to have lost my mojo as well as my knees.

I know to take it slow and steady but I wonder if maybe I shouldn't be running at all, although the physio has no issues with me carrying on. But I am feeling a right numpty at the moment, and almost that dreadful F word I know we don't ever ever use.

What does anyone think? Should I just rest out for a few more weeks or carry on with shorter runs until my knees behave? and once I've run through the pain, should I try harder to increase speed a little?

14 Replies

Because it is persisting I would advise you to take a few days if not weeks from running 🏃. I just hope you can resume running as soon as it heals

BarbieWGraduate10 in reply to AlMorr

Thanks for that. I have decided to rest up a little while.


Don't run through pain. And definitely don't run faster! That's a short cut to injury. Have you told your physio that you're still having pain? Perhaps another few weeks of no running and lots of exercises but I think you need to go back to the physio and see what she/he says.

BarbieWGraduate10 in reply to Irishprincess

Thanks princess I am seeing physio next week and will see what he says

AlMorrGraduate10 in reply to Irishprincess

Are you really a Irish Princess👸if so your mother must be the Queen of Ireland🇮🇪, you have a lovely username😊

IrishprincessGraduate10 in reply to AlMorr

Thank you kindly 🙂 I'm from Ireland and I'm a princess (apparently 🙄) hence the name.

My mother will be delighted to hear she's Queen of Ireland although I have a feeling she already thinks she is 😂😂

AlMorrGraduate10 in reply to Irishprincess

Thank you for your reply, yes, why should your mother not consider herself as being the Queen of Ireland.


I had sore knees at around the same time – doing post-graduation consolidation runs.

I slowed down and ran shorter distances – a few 20 minute runs because I didn't want to lose the habit.

I also did these recommended strengthening exercise every day for a week:

After that I was back to normal! Hope it works for you too!

BarbieWGraduate10 in reply to Flyingred

Thanks Red, those exercises look useful, I’ll certainly try them


Don't run through it. More rest. Shorter, slower, whatever it takes. I changed from a heel strike to forefoot to take the impact off my knees but that brought it's own adjustment period. I'm not recommending it because I'm not qualified to do so but have a good look at your running form.

BarbieWGraduate10 in reply to SlowLoris

Thanks Loris. I think he did say he would look at my running form next time and that was before the knee gave way!


What form has your running taken over the last few months? Are you doing plenty of slow runs? Or are you trying to achieve a sub 30 minute 5k on every run?

When trying to run faster do not increase stride length, rather increase cadence. Longer strides often lead to heelstriking, which increase stresses on your legs.

Rest up until you are pain free.

BarbieWGraduate10 in reply to IannodaTruffe

I have not been doing much more than just trying to do 5k at least once a week, but slow, steady and relatively short the other 2 days. Most I have ever run is 5.8k and that took a good 40 minutes.

I think based on what everyone is saying I will rest up now and just concentrate on strengthening exercises at home for a couple of weeks. I have another appointment with the Physio next week so I’ll also see what he says.



I have been out from running for over a month now (knees too) and only just getting to see a physio. Knees still not recovered even with no running. Be careful with them and rest now or you may have to rest much longer later.

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