Couch to 5K
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Week 2 run 1

Hi Just completed week one. Feeling good about it, went much better than expected, more enjouyable and feeling positive about actually being able to do this.

BUT, after the run had stiff and aching knees. Bought knee supports and after a few days break have now done day 1 of week 2. Again the slightly longer run was easier than I had imagined but me knees are now feeling worse.

I really dont want to give up but is this type of knee pain something that I can work through or just accept that running is not for me and go back to swimming? Any suggestions or similar experiences Id love to hear from you.

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difficult to say - some aches and pains are normal. How bad is the pain and what shoes are you wearing? It may be the normal aches and pains of starting exercise. I have had problems with my knees throughout, but have found the neoprene supports really help. Some stretching to strengthen your knees may be beneficial too. If the pain is severe though, its really not worth running through it, but it may be something simple that can be dealt with

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First check would be your footwear - proper trainers really do make a difference, next check is your stride length - are you reaching out in your running steps? If you are, shorten your pace, the aim is to try to have your foot underneath your body when it hits the floor. If the pain is just a little stiffness, you will probably work through it, anything else, it wouldn't hurt to check out with the doctor.

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nhs.uk/Livewell/c25k/Pages/...

There you go, give these a try x

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You beat me to it Curly. I found those exercises a godsend in the early days!

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I suffered with my knees throughout the first half of the programme. Any little slope in the pavement or uneven ground did not feel good. I had to take 2 days in between runs and use knee support (tubigrip in my case). Checked out with the GP and his view was keep running but use Ibuprofen gel before hand and the support. I did that but also the exercises Curly recommended, post run stretching and then ice. By the time I got to week 6 or 7 (not sure which) I was no longer using the gel but did use the support until I forgot one day and my knees were absolutely fine. Haven't looked back since :) If you have any concerns about it though I would recommend checking with your doctor.

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Thanks everyone Good to hear that others have had the knee psin but managed to carry on through the programme. Ill try the exercises and also get it checked out by my doctor first before investing in a decent pair of running shoes rather thsn just ordinary trainers. For the moment though I dont think i could even attempt another run as knees still aching and stiff just walking 2 days after the last run. Thanks again

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Good luck and hope it's good news from your doc :)

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Hi, have a look at these too (posted by AncientMum last August)

healthunlocked.com/couchto5...

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