Starting c25k next week!

[Newtrainers]

Have completed a weeks running with my daughter bit sadly seem to have tried to run before I could walk!! Have really hurt my knees both of them so this has put me back somewhat. I hopefully will start them N H S program next week and maybe get some knee supports as I am currently about 3 stone overweight and am 52. Has anyone else experienced knee pain?? Let you know how it goes on Monday 🏃

[misswobble Graduate]

Any new exercise will make its presence felt. Going slowly is the key to finishing successfully and safely. A gradual programme like C25k is just the ticket as it progresses carefully so you should finish injury-free. The troubles start (injury wise) if you start to run before you can walk. It's a fab programme and we can't recommend it highly enough. 52 is nowt! We have newbies who have 20+ years on you, so don't worry.

Laura voices over the podcasts and will tell you exactly what to do and when. It might help if you run the programme on your own so you follow it to the letter and not be diverted into doing something else. it requires your full attention.

Good luck and have fun

[Newtrainers Graduate in reply to misswobble]

Hey thankyou for the advice. I'll be sure to take things alot slower this time and will be following to the letter. Will be running alone cos daughter gone back to uni. Keep you posted 😊

[misswobble Graduate in reply to Newtrainers]

Great stuff! If you look to the right of the screen you can see in blue text the various week numbers. That links you up with other runners on the same week as you, so you can compare notes. By all means keep us posted. We are here to help you if you get stuck or need some reassurance. Laura is a diamond and she will hold your hand and be with you every step of the way. The music is pretty awful at times but stick with it as the rewards are so worth it. Going slowly is key! Remember those words!

[Pinguette Graduate]

I hurt both my knees badly after doing the first two weeks of the C25K rather too enthusiastically and I had to rest for three weeks and take lots of Naproxen. I'm 57 and was several stones overweight when I started but have lost over 2.5 stone so far. I worried that I just wouldn't be able to run but tried again after the three weeks. I ran REALLY slowly and used knee straps, the band kind that go under the kneecaps (I got Mueller ones from Amazon). Doing this, I managed to finish the programme with no further injuries and graduated just before Xmas. You can do it but don't rush. Run very slowly to start with and no more than is in the programme. Make sure you take your rest days and feel free to repeat weeks if you feel you need to. Good luck!!

[JoolieB1 Graduate]

I have had some stiffness in the knees and some pain, not an injury as such. Might be worth talking to your Dr. Stretch exercises have helped me a lot with my knees (squats for example, plus walking while raising knees to the front, walking with heels kicking back). Also, low impact exercise such as cycling is great to loosen up the knees while still working heart and lungs

[AncientMum Graduate]

If you check the pinned posts at the right hand side of the page, you'll find the links to the NHS guides to how to run and how to stretch correctly. If you follow the instructions carefully you stand a better chance of avoiding injury. Good luck