I started R4 this week..Monday was difficult but I managed it.....however I have bee getting bad pains in my knees.

[mummysgirl]

I started running yesterday but had to stop two minutes into my first f minutes due to pain. Am upset that this has set me back and am wondering if running is not for me.....has anyone else encountered this problem?

[Nerdio Graduate]

Sounds much like what happened to me. I have had knee trouble on and off for years, and have learnt to be careful, and corrected my posture to fix it. A lot better now.

Then I started running on C25K, and started to get all sorts of problems. Ham strings, and pain around the knees. All I did was rest from running, and wear a knee support if I had to walk any distance. There are some good exercises to try on the NHS website to stengthen knees. When I started running again, I slowed my pace down, and took care not to put my foot down too heavy. Keep it light.

This was fine until about Week 7, then I found I needed to do some stretching to keep my hamstrings for going tight.

I have a simple rule to keep in mind, Pain is Prohibitive, Aches are Annoying. If you are getting pain, stop, rest, and try again.

I have graduated now, and have no problems at all. I stretch after runs, and take it easy with the pace. My knees are much stronger than they were when I started, and I am sure this was the problem, just my knees getting used to the idea.

Take it easy, and good luck.

[mummysgirl in reply to Nerdio]

Thanks Nerdio...its so good to hear stories like this that are inspirational. I am going to keep on ensuring i do enough stretching etc. Thanks for taking the time to reply.

[Oldgirl Graduate]

If your knees are painful after a run try this trick, I use it for cooling down when its hot (wrap it around my neck) but it works too for aches and pains. Wet a small towel, wring it out and put into the freezer for a few hours. It makes a smashing wrap around for any sore joints and can just be popped back into the freezer for the next time when finished with. My physio reccommends exercises instead of supports too for building up the muscles around the knees. Hope this helps and things settle down in time.

[mummysgirl in reply to Oldgirl]

Thanks Oldgirl will give it a try!

[Foylefiend Graduate]

Hi mummy's girl, well done for making a start with C25k I don't normally have knee problems but My knees really ached in the first couple of weeks of the programme. I was advised to buy proper running shoes, which I did and no knee pain since - and that's more than a year ago now. You may already be wearing running shoes, but if not I'd really recommend going to a proper running shop and having a gait analysis and buying the right shoes (quite expensive but worth it!) My knee pain was because I overpronate slightly - which I think means the insides of my feet are a bit flat, so my knees were twisting a bit to compensate - I'm sure someone else could explain it better. Hope you find something that works for you

[mummysgirl in reply to Foylefiend]

Thanks Foylefiend...I do have running trainers which i purchased at the start of the C25K but i didn't get them fitted or my gait tested - perhaps this is what i need to do. Thanks for taking the time to reply.