Hi all, I've done the first week of the plan and my knees are really aching. I feel so stiff for days afterwards... I've started running on pavements but with new (though comfy!) trainers. I tend to over pronate significantly. Do I gently run through the ache? maybe invest in specialised insoles? rest a week and try again once pain gone?
Any help and advice appreciated as I don't want to give up! (35yr old female)
mmm Teally hopefully someone with more experience than me will soon come along, so in the meantime, don't ignore the aching knees, make sure you take your rest day or take 2 days if needs be, go as slow as you can or walk.
??? are your trainers running shoes ( when I first started C25K I had a very comfy pair of sketchers alas they were not running shoes) or it could be just your body moaning to you about getting up and off that couch !!!!! (as mine did). I believe aches are normal but if in pain pay a visit to your doctor. it is achievable.
best wishes
Glen
Did you go to a running shop to get your trainers? And did they advise on ones for over-pronating? Your knees / legs will ache for the first week or so in any case as if you haven't been active / running for a while it's a bit of a shock to their systems. I graduated back in July (I think) and my knees still hurt, but mainly only when going up or downhill - and there a quite a few of both where I live 
But the physio thinks they're OK, so I just keep going.
If you need to rest them, then do - there's no point in making yourself miserable - and run as and when you can. There's no rule that says you have to do three runs a week - you can take as many weeks as you like to do each week. And if the pain continues then try a podiatrist or sports physiotherapist and see what they say.
Hi teally, making sure you have the right shoes will definitely help.
I overpronate too but wear stability shoes. I also had sore knees for a while after each run, probably up to about week 8 if I'm honest! Thought it was my age (50), but they have now settled down and feel the best they have felt in years! I also try to do regular strength and flexibility exercises such as squats, calf raises and lots of stretching. I am sure things will settle for you but definitely get your footwear checked and get checked out if they get worse. Knee injuries can take a while to settle - something to avoid if you can Good luck with the rest of the programme.
Glad I spotted this post. I'm 47 and on Wk5 and my knees ache on rest days. They are fine when actually running so will continue for another couple of weeks and hope it subsides before booking a knee replacement.
😃 Fingers crossed for you!
I'm not a medical professional, but I'd add an extra rest day between runs. If they are still achy, perhaps some ice post run would help. Don't wait to see a physio if it's happening all the time - they can give you stretches and exercises to strengthen your supporting muscles up.
I used to get achy knees, but it was muscle pain that went after a day or so - it never hurt while I was running. I'd be careful to run through any knee pains without seeking proper advice first.
I'd also echo the question whether your shoes are running shoes and were they properly fitted? if you overpronate, have you ever seen a podiatrist? Having custom made orthotics may be beneficial, not just for running. Personally I wear neutral shoes with my own insoles, but the important thing is to find out what works best for you personally.
I started c25k over two years ago and had stiff and achy knees for the first 5 or 6 weeks at least. Sometimes just recovering before I went out and ran again! I pretty much knew it wasn't an injury though, just didn't feel like an injury(?). I was 55 when I started, had been in the habit of walking at least 3 miles a day for years and years and had the proper shoes too. in my case I think it was just my body getting used to the different activity. I believe it's very common.. Might be wise to take an extra rest day between runs to give it time to recover before the next one. Obviously if you think it's an injury then please do get it checked out though.
I still run 3 times a week, usually do one 10k run a week and two shorter ones and my knees are absolutely fine - Except for this last week or so - but that was because I feel and skint my knees on a forest trail. 😳
Thanks everyone for your replies. First things first and I will have longer rest days between runs! I still walk daily for the school run so I am still "moving" otherwise I may seize up! Gait analysis and insoles next and then I think I may slowly go through it. My last "run" was more like a very slow walk in the style of a jog, I must have been an odd sight ;-).
Thanks again!
Wk2 bad knees :( 
Knees :(
My knees!
Achy 
End of week 2 - achy knees. New trainers?
