Am I doing more harm than good?

[Ali238]

I am 56 and have not been inactive over the years, BUT all my exercise was all gentle - yoga, pilates, swimming, walking. I'm on run 2 week of week 3. At first everything ached - hips, back, knees, ankles! Most of these now settled except for my knees. I do have some decent shoes, and I really really want to complete the 5k, but my knees don't seem to be recovering on the days in between runs. I plod very slowly, and am beginning to wonder if becoming a runner is just a pipe dream as only 3 minutes kills my knees?

[grog]

Don't give up, is my advice. I'm 72 and started running 10 months ago. Knees have been a problem, I try not to run too much each week with time to recuperate and being fussy about warm ups and stretches after runs. Knee supports are good (but not pretty). Good luck! amazon.co.uk/dp/B01CUMVSX8/...

[Ali238]

Thanks Grog for replying. You have encouraged me. I've been running every other day, which of course is more than 3 per week. Maybe I should space it out a bit more. I'll check out those knee supports.

[Realfoodieclub Graduate in reply to Ali238]

I agree with spacing it out a bit more. It is only three weeks for you body to get used to something that it has never done before, it takes a little while to adjust. Keep going your doing really well, try two days off between runs and see how you get on, in the beginning some have even be known to need three days so don't panic it is all a journey not a race, you will get there.

[Hidden]

My knees were a bit sore at the start. But are absolutely fine now. Your muscles will build as you progress and I agree take an extra day if you need to. Definitely don't give up!

[Vixen67 Graduate]

Think it was week three and the horror at hearing my knee pop as I went upstairs ... google as we all do brought a knee support carried on with the plan def did the rest days although carried on walking ... it worked for me the knee muscles that I guess I never used have built up and there's no popping ... if in doubt go see the doctor though 🏃🏼‍♀️🐶👍

[Maddee_6333 Graduate]

I'm 52 and started running last year - I've not had too many problems with my knees - have trouble elsewhere instead! - but when I have I've done squats (don't go down too far) and leg raises (don't straighten the leg fully) and those have helped.

Shortening your stride might help?

Otherwise, extra rest days between runs are always a good idea if you have aches and pains.

[Ali238 in reply to Maddee_6333]

Thanks so much everyone. This is my first post and i didn't expect such a great response. I will keep on plodding! I think a dog might be the answer - your pooches all look gorgeous

[Hidden]

Don't give up. No reason you shouldn't succeed if you take it steady and be sensible. Your decent shoes should have been purchased on the basis of a gait analysis at a running shop so they are right for you.

I have also had knee niggles. So far I have been fine with sometimes taking extra rest days and using a knee support when I feel I need one.

If it gets worse or doesn't sort itself eventually I will see a physio. I am lucky enough to be able to afford not to have to wait for NHS so I have already identified one near work who specialises in runners so can tell me if I need to change my running technique. It's important to find out why you get the problem.

Meanwhile I am doing the knee exercises on the C25k website making sure I wear my running shoes when I do or my knees tip inwards which I suspect is what's causing it.

Do persevere because you will get masses of benefits in all sorts of ways.

[Razouski]

Please don't give up just yet. Definitely worth putting 2 rest days between runs to give you greater recovery time. It might be worth doing some of the Strength and Flex exercises on your rest days. Be gentle on yourself . 🤓

[MarkyD Graduate]

Great advice above.

Take 2 days off between runs, and use the 2 rest days to strengthen your knees.

Like this:

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

[TimB19 Graduate]

Definitely take 2 rest days once every week. You should be running 3 and resting 4. As with everything in this programme, slow and steady brings the rewards. I run Monday evening, Wednesday Evening and Saturday morning ideally but it's not set in stone -give some wriggle room for poor weather or unexpected visitors!

[ju-ju- Graduate]

If you are worried about your knees see perhaps see someone? I see an amazing osteopath who says that there are very few people who actually arent able to run, but some people need to work harder ( as in being under a physio/ osteopath etc) to get there. I am most definately one of those people and I will say I have consistently seen an osteopath for various problems that started during the c25k programme. I would call myself a competent runner now- not fast, not very 'good' but its all OK. So my personal view is never give up until you have exhausted everything. In the meantime- do each week twice? stagger accross 2 weeks and go very very slowly.....

[misswobble Graduate]

I have a running pal who has a special interest in knees. He says running is better for your knees than not running. Your weight is important so keep it down

I think several days between runs is fine. Eat healthily and be sensible about drinking. It all helps . Knees get stronger, as does everything else 🙂👍

[Oldfloss Administrator Graduate]

Forget the 5 K.. think, now and think , just run... take it really slowly and steadily!!

Take some extra days rest.... and put in some exercises on those days too

Try these maybe..

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

Just try really hard to relax and land lightly... know how well you are doing and just go gently!

We are right here with you

[Oldmo Graduate]

Hiya, I, too started at 56 and hadn't done any excersize other than walking previously due to medical problem. Got it fixed and decided to do this cto5k. My legs felt like lumps of lead for weeks butI persevered. Had problem with my left ankle so bought a support which really helped. Also got my gait analysis done and bought the trainers they advised. Best investment ever . Done 3 runs a week with all the rest days and by golly I made it through, and so will you and you will feel fab at the end,we are all behind you 🏃‍♀️