Week 9 Struggle!

So close to finishing couch to 5k! I've been getting really bad hip and knee pain since w8r3. I finished w9r1, but I've tried r2 three time now and I've had to stop 15 mins in each time! I had a week's rest and its made no diffeerence, any tips?

[iceice_maybe Graduate]

Iv had problem with my hip, I too have just completed wk 9 r1. But it started around the end of week 7. I was at Dr's and thought I'd ask as he is a sports specialist. He said it's the hip flexor and it is due to the length of continuous running and that my body would adjust and get used to the extra work. He said that I should have a couple of minute breaks just walking ( it goes against the program). iv not run since but if I continue with the problem I will give it a try! Goodluck!!

[GettingFitter Graduate]

Go slow and if there is still a problem go slower

[Anaverageman Graduate]

Think ' listen to you body' is the best advice . Despite your obvious and understandable desire to complete right now, pain IS something that may need attending to before you go too far and really hurt something.. Like ice ice below see doc or physio .. Only advice I can think of.. Other than obvious may need more than 1 week rest? You won't lose all you've gained so far of you do sometimes need one step back to go two forward?

[AncientMum Graduate]

Oh poor you, so near yet so far -your frustration is very obvious. Sounds like you need to do some knee and hip strengthening exercises to support your running. Checkout the NHS Choices site for suggestions. The link below is to the suggested knee strengtheners

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

[agedsnailspace Graduate]

What are you running in? I had some hip and knee pain which was resolved once I had a gait analysis and bought some proper running trainers. The hip flexor exercises helped relieve the worst of it til I got them and are a good idea to do reaonably regularly anyway.

[amyukulele Graduate]

I've been having some hip pain, too (I'm midway through week 8). As others have said, strengthening exercises help the surrounding muscles to support the hip joints.

In line with that idea, I'm reading up on proper running form. My posture is not great when running (or most other times, sitting at a desk all day...) so I've been focusing on keeping my core supported and my head up. Also pushing my legs forward with my glutes rather than pulling my legs forward with...erm... whatever muscle is at the front of the thigh.

I might stick with week 8 again for a few more runs, since this new form makes me go much faster and wears me out before I finish my 28 minutes. Next time I go, I'll see if I can run this way but slower.

Also - and this might just be my legs - I was only getting pain in my left hip, possibly because I broke that leg when I was 6 and I think it's shorter than my right leg. Popping a little heel insert into my left shoe helped immensely and immediately.

Good luck, and I hope you're running pain free again soon!

[lynnepaul Graduate]

I too have had hip and knee problems and have been advised not to run until they clear up. I miss the running so much and 3 weeks rest have not helped so am planning to call into the walk-in centre tomorrow for advice. I will let u know hat the result is.

[Hidden]

Thanks for all the tips guys! I had a little knee pain when I began, I swapped shoes to the reebok runtone, and started using compression wraps on my knees and I didn't have any until now! I've ran most of this at 6mph and I've had to drop to 4.5mph for these last runs. I think I might do a run from each week starting at week 5 & start these stretching exercises!

[Tarisayi]

Me too struggling to finishing wk 9 . Experiencing hip pain. Am doing some recommended exercises and resting. Now a week since I ran R1 and will try to do R2 tomorrow. Listen to your body.