Have developed knee pain after 3rd run of wk 1. Can I continue

[tropicalgem]

Never had knee trouble before running

[misswobble Graduate]

If you've not had knee pain before then it suggests new runners knee

I got this, and some swelling above my knee caps. I think it was a protest from them at the unaccustomed exercise. I carried on and hoped my knees would improve. They did!

I suppose it's as the body responds to the increased pressure being placed on it. The distances being run are very short so the knee is not under pressure for many seconds before you stop. I think you should carry on and see how you go. Be sure to do warm up and cool down walks and have the rest day in between. Let us know how you get on

[ajwyld Graduate]

If it continues, get it checked though. Happened to me and led to the discovery that my kneecaps are misaligned meaning they rub in the wrong place causing pain (and osteo-arthritis). A referral to a podiatrist and some made to measure insoles sorted things out and let me get back on the programme.

[tropicalgem]

Ah thanks that is encouraging. I so want to carry on but today am in lots of pain justgoing up and down the stairs indoors so will have to have a couple of rest days!

[Hidden]

Just keep going slowly and listen to your body. I just finished run 3 of week 3 and I developed some knee pain at the end of week 2. I have found that slowing down the jog a little along with some ice (and BioFreeze - great stuff) on the knees after the runs has helped. I was able to complete run 3 today without too much of a problem so it does get better... just go slowly. If it gets worse then stop and see someone about it - most issues are easily resolved. Remember that even if you walk some of the run you're still "getting out there"!

[louise_jm]

I'm by no means an expert, just going on my recent experience. I developed severe knee pain in week 2, checked my shoes and was told I was running in the wrong type for my gait so got some new ones. Was also advised to stretch well before and after the workouts. Have just completed week 2 again with no problems (or pain!) whatsoever. Good luck!

[damadamski Graduate]

I also would get knee pain (and regular shin splints). The greatest piece of advice I was ever given was this. Increase your cadence and slow down. Cadence in running terms is how many steps you take per minute. The optimal rate is 180 per minute that's three every second. If you listen to Mr. Blue sky by ELO , this has the beats per minute so is prefect for running to. An increased cadence doesn't mean increased speed, it simply forces a shorter stride and also promotes a forefoot strike (in fact, you could walk at 180 steps per minute). It feels funny running like this to begin with but trust me, it looks perfectly normal , you will find that you run with your legs underneath you and they are more bent which helps absorb the impact.

Having a forefoot strike stops you landing on your heel and transferring massive shock waves through your shin - knee - hips etc, Your knee therefore pushes forward instead of pulling the foot backwards.

This pretty much cured my knee pain overnight and my shin splints are almost gone ccompletely, I have very very vague pain there now. I had shin splints and knee pain for a whole year and tried everything (custom insoles, expensive trainers etc) but nothing worked

Hope some of that helps, don't give up but train safely, rest days are as important as training days. Don't worry about distance or speed as long as you are doing it, you'll make definite progress

Good luck