Is it too late?

[FeDuncan]

Ok, so I'm slightly overweight and a smoker and for the last couple of months one of my knees keeps giving out. I've spoke to various running friends who all say just to take it steady and that running will actually strength the knee rather than cause further problems. I know the smoking is the main issue to tackle but my job relies on me being on my feet for 8 hours plus so need advice on the knee please.

[Hidden]

Well you'll never know unless you give it a go.....Slow and steady is the way to start.

[Zev1963 Graduate]

I agree with henpen90.  Give it a go, with the emphasis on slow.  If you can reduce your weight then obviously that will help your joints too    The joy of running may also persuade you to stop smoking, as it tends to enforce your desire to look after your body rather than damage it.  You may well find that running gives you a whole new positive outlook on life, it has for many on here.  I know that sounds crazy, and before I began I would have agreed, but it is true

The C25K program is truly life changing, and built to be achievable by just about anyone.  That isnt because it is easy, but because it is cleverly paced in such a way that you can do it even if you are beggining as totally unfit and inactive. Just download the nhs C25K podcasts and listen to the wonderful Laura. My advice is as slow as you can, and do exactly as Laura tells you, no more, no less

Happy Running

[builtforcomfort Graduate]

I was worried about my knees before I started as I have a bit of osteo-arthritis in both of them and everyone kept saying "Oh you can't do running, it'll ruin your knees!" but so far so good, the running has not given me any problems with them at all.  I have managed a couple of 5K's with no ill effects so I would say definitely give it a try.  Take it very steadily and repeat weeks if needed and just see how it goes.  You can always stop if you feel it is doing them any harm but it is worth having a go.   

[FeDuncan]

Thank you! I really do need to do something and I've always been put off by the idea that running is bad for the joints etc. however I think that's partly been an excuse on my part. I've just left a very active job which obviously helped keep the weight off and everything moving, even after a month I can notice a difference in my stamina and weight so need to replace it with something but I hate the gym.

Actually feeling enthusiastic about this now, thank you again for the support.

[Returning2Run Graduate]

My husband has, well had I suppose now, a weak knee and strength exercises have really helped him, more than the running has. We don't go to the gym or anything, it's body weight strength stuff and also pilates for dummies, it's really simple but good core work which helps the running.

I bought a book about Pose Running and the warm up routine in it is great for all over strength and flexibility. 

You can definitely do this  

[Rignold]

It's never too late. People have successfully started and continued running in their 60s, 70s and 80s and from all sorts of points weight, healthwise. Obviously if you have specific health concerns it pays to take these into account when starting any exercise plan (regime always sounds such an intimidating word). If it is your general health  that is the concern, just check with your GP that you are clear to go. Perhaps start off with a couple of weeks of fast walk sessions as a warmup for the programmes to ease you in gently. Try and do some exercises that strengthen the muscles that support the knee - just Google 'Knee strengthening exercises' and you will get loads.

And then just take the programme at your own pace - in both senses: actually run slowly. Very slowly. If your jogging pace is no faster than your walking pace it doesn't matter, it is the motion that is important and that will build the strength in your muscles, joints, bones etc and build your endurance. Speed will come naturally once you have the strength and endurance and those are best built slowly.

And repeat runs and/or weeks as often as you need. If it takes you 3 weeks to build up to completing W1 or 5 or whatever, that's fine. Just listen to your body (it will be saying 'ow!' and 'you ******!' a lot) and progress at your own pace.

[MarkyD Graduate in reply to Rignold]

Did someone say 'Knee Exercises'???

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

[FeDuncan]

That's so helpful and encouraging, I was really feeling like I was past the point of no return at 45! I've been very lucky as although I'm a little overweight now, I'm tall and haven't really had to work at keeping weight off before. I've taking it for granted it and really stuck my head in the sand about what was happening on the inside, which, now when I try to exercise I've realised is in a pretty poor state.

It makes sense just to go at my own pace and repeat weeks if necessary. My baby brother is a seasoned endurance runner and I'd really love to surprise him by joining him on a 10k fun run one day. I think I'll use that as my incentive Thanks again!

[poppypug Graduate]

Never too late ! We have all ages on here , we  have Austen ,and I hope he doesn't mind me saying this ,  he's 80 and a complete superstar !

We all more or less have started off exactly the same , no PE since school ,but thanks to this magnificent programme , we are all out there strutting our funky stuff and giving it large Ha ha !

Yes  100% give it a go ! You just need to take it very slowly , its just a gentle jog .

Good Luck and let us know how you go on ! xxxx

[misswobble Graduate]

Welcome 😊 

  many of us here were exercise phobic/overweight/unfit/smokers/drinkers etc but it's never too late to turn things round.  Certainly not at a young age of 45! 😯

C25k is ace!  Start today and you'll be joining your brother before too long.  Just go steady is the mantra. Slow but sure

Have fun  ☺

[Ullyrunner Graduate]

Never too late. Lots of people start late with all sorts of aches and pains yet go on  to move from strength to strength. Read a few posts on here - you'll soon see that, although we sometimes have a love/hate relationship with our running, none of us regret getting started!

[boptillyoudrop49 Graduate]

45 is definitely not too late. I am older than you and others here are older than me. Do knee strengthening exercises for a week or 2 before you start running, then try and keep up with them, at least on your rest days alongside the running. 

[Oldfloss Administrator Graduate]

Listen to the advice..especially Rignold..he really knows what he is talking about.. I agree, get it checked out..make sure you won't be causing more problems. But,if that is all clear...it is never too late...I started C25K when I was 66..have not looked back since🙂

[heavyhorse Graduate]

agree with all of the above but would also add maybe doing your runs on a softer surface than tarmac and make sure you have supportive trainers, good luck!