Complete beginner

[Burrows79]

Hi,

I started my couch to 5k journey last night, I'm 37 and about 2 stone overweight and with bad knees.

My question is, am I doing the right thing or will running make my knees worse?

[mfamilias Graduate]

Hi, and welcome to the sunny side of Tinternet Kudos to you for getting started. You say you have 'bad knees', but you don't say if this is a diagnosed problem or if you get the odd twinge... If in doubt, check with your GP, but the programme does not put undue pressure on you in the first weeks, it's gentle running for very short periods of time that increase as the weeks go by. Running actually helps your knees, as it develops the muscles that support them. It also helps to lose weight, which is also very good news for sore knees. However, if you have problems with things like your meniscus, I'd check with your doctor first. If you are worried, you could break your knees in gently by taking them out for a five K walk every day for a month, then they won't throw a wobbly on you when you ask them to run. Keep us posted!

[Burrows79 Graduate in reply to mfamilias]

I damaged my miniscus about 2 years ago in my left knee while playing Sunday league football, because it was only a slight tear the doc's advised that it would get better over time and I have noticed an improvement.

For the last few months I have been walking at least 10000 steps a day to train to regain some strength, my biggest concern and the thing that has stopped me running in the past (and has caused massive weight gain) is the fear that I will do more harm than good.

My doctor originally recommended swimming, but the pools local to me are always full of kids larking about when I'm not at work, so I feel that running may be my only option. It has always helped me to persuade my 2 boys to get off the ps4 and come along to get them moving more

[mfamilias Graduate in reply to Burrows79]

Ouch I agree with about the swimming - I hate pools. If you feel that it has improved, there's no reason you shouldn't keep going on C25K - just make sure that you have the right shoes and take it easy. If you get any pain in that knee, put the running on hold, go back to walking and check it out with your doctor. Kudos to you for getting your boys out running with you

[Oldfloss Administrator Graduate]

Everything that my lovely friend mfamilias said... and a huge welcome

Very well done for joining us on here.. lots of support and encouragement.

Slow and steady does it, all the way through this, if you decide that you are good to go!

Lots to think about, in the first weeks, but one thing is decent running shoes.. and trying to land lightly...let us know if you are going to carry on with this and keep posting!

[misswobble Graduate in reply to Oldfloss]

Good for you! What is wrong with your knees? If you are overweight then the extra stress on them won't be helping. Once the weight is off there may be nothing wrong with them. Much of the knee thing -and it being bad- is anecdotal. I would have thought exercise was better for the knees than not. I'm no doctor though 😃

[LordLuton Graduate]

Good advice there. Definitely worth investing in some decent shoes from a specialist shop who can analyse your gait. Your knees may still complain at first. Use ice to reduce any swelling and maybe cycle to build up your muscles.

Good luck.

[Bluebirdrunner Graduate]

Hi Burrows79,

Welcome and well done for starting the c25k journey.😊

Take everyones advice and when you start a running section remember that you only have to break into a very gentle slow jogging motion, barely faster than your walk. Hold yourself upright and try and keep your shoulders down and relaxed.. (I know this is hard and do remember how dufficult those first weeks were😆)

Running is good for strenghening your core muscles which may inprove your posture and take pressure off your knees.

Good luck with W1 R2, but do seek medical advice as mfamilias suggests if you feel you have a knee condition.

[davelinks Graduate]

livestrong.com/article/5299...

[JenRunsSlow]

I'm no skinny minnie and have run as far as 14 miles. In fact, some research is showing that running actually strengthens your knees:

nytimes.com/2017/01/18/well...

That being said, I did hurt my knee badly a few years ago when I tripped over a tree root and it took three months to completely heal.