Week 2 - is it normal for my knees to be painful? - Couch to 5K

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Week 2 - is it normal for my knees to be painful?


Hello all, I'm new to the forum and new to C25K and running in general. Week 1 was great. Did W2 R1 on Monday and my knees have been a bit painful since, particularly when going up or down stairs.

I've just finished W2 R2 and the pain when running was much more troublesome. They are still aching now. Is this a normal thing that will resolve itself or is there anything I can do to help it? Run on or rest up?

Thanks for reading!


5 Replies

Yes, it happens, my wife got knee pain at about that stage in the programme, she rested up until it faded away and then was fine, make sure you're not going too fast, just slow & steady...

in reply to davelinks

Thanks, that is reassuring!


Can be a sign of week hips and glutes. In between run days, you may want to strengthen those. If you know a good physical therapist, he/she will know exactly what exercises to give you. Otherwise, there are great running helps by runners, here and on Youtube.

Personally, I did 8 weeks of PT for hip flexors, glutes and quads. I have continued all those exercises with added weight once a week since I finished PT. Between that and listening to proper running form advise from professional runners, my knee is better and I can keep running without pain.

The best place to build a good foundation is at the beginning.

Ice your knees after running. Watch for swelling. If they swell it's a problem.

There are other things to consider, like your age, core strength, running posture and form etc... I have merely included some things that I am experienced with.

I had a knee come on with chronic pain and light swelling. I had to break from running right after I started. The knee thing started happening after I did a really steep hill. I noticed stairs were a pain to climb at home.

Thank goodness for the Physical Therapy which was basically a gym with a personal trainer giving me a customized set of exercises, paid by my insurance. That was a real treat. I am so glad that happened. I had no idea how week I had become. I am really grateful for that training.

I hope you do well! Congratulation for getting started. I wish you the best.

in reply to gdcgray

Thank you for this advice, it's so helpful. Weak leg muscles in general is likely to be the problem as my fitness regime has been non-existent for a number of years now! I will look into some strengthening exercises.

Yes, I've had this and it's pretty common. Just stick to rest days, have an extra one or two if needed and do some knee strengthening exercises. It should soon clear up as your knees get stronger and adapt to running.

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