After running slowly for the week 2 runs last week, I gave myself knee pain so I haven't run since. My knee is feeling much better, but not perfectly. In the hope I won't feel even a niggle of pain after a couple more days rest, I am going to stay off the running until then.
I have been researching slow running and knee pain and it's apparently common, especially if the muscles in your legs are weak. Since resting I have been doing leg exercises and will continue to do them throughout the program.
I bought some new running trainers on Saturday which are really comfy and I am looking forward to testing them out properly. They cost a small fortune which is even more of an incentive to carry on with this running program, when I have pathetically stopped running after 2 weeks of starting it.
I have decided to run at a pace that feels comfortable for me rather than concentrating on being slow. I am going to run slowly, but not so slow that it puts too much pressure on my knees. I know I will run out of breath but I will just have to repeat some runs if I don't manage them first time.
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Twiglet78
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Thanks for posting this. I am on a break after w2r2 left me with horrible knee pain. After all of the rubs my knees hurt but they recovered in time to go again on the next run, but w2r2 took over a week to recover from, I have now waited another week to get rid of the remaining pain -don't know whether to repeat w1 now! What are you going to do?
Leg exercises are a good idea. I have had a dodgy knee since I was 14 and started c25k when I was 59. I wore a knee support for a long time,then I was recommended to do single as well as double leg presses in the gym. That sorted the problem and I no longer need the support.
The funny thing about knee pain it sometimes it can be a problem with weakness in your muscles around your hip. I did have a knee niggle on the inside of my knees some months ago and found that lateral leg raises and bent leg lateral raises did work for me. The reasoning behind it is that these strengthen the outer muscles in the glutes and stop the opposing muscles from pulling your leg inwards and putting pressure on the inside of the knee.
I already did week 1 twice before I went on to week 2 so I am reluctant to start from scratch. I think I wll try week 2 again, but if I can't manage it at all go back to week one. Or just see how far I can run on week 2 and keep repeating week 2 until I can do it without stopping.
I have been doing lots of these leg exercises since resting so I hope they help a bit.
Try taking smaller steps, too. Over striding will stress your knees and a lot of new runners over stride, believing that this is what you should be doing. It's not. You should aim for small steps with your foot underneath you when it lands, not ahead.
Leg exercises are a good idea. I have had a dodgy knee since I was 14 and started c25k when I was 59. I wore a knee support for a long time,then I was recommended to do single as well as double leg presses in the gym. That sorted the problem and I no longer need the support.
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