W3R2 just done, sore knee now

[Barns]

So I finished Week 3 run 2 this morning; both week 2 runs have gone ok and the basic running and breathing wasn't too bad and I generally felt quite positive about how I've improved - lack of gasping and aching legs is definitely good! The 3 min runs didn't kill me either. So overall I'm feeling really positive and pleased at how it's all going - those longer runs in a couple of weeks don't look so unachievable now!

However an hour or so after the run I noticed my right knee had got a bit sore, and it's felt worse through the day. Nothing really major but it just feels a bit "weak" I guess. Is the recommendation to perhaps take an extra rest day, keep it gentle, maybe try some ice on it or something? I was going to start swims tomorrow but perhaps I'll delay that a week. I don't want to drop too far behind the schedule but obviously don't want to do myself a serious injury.

I do have some quite steep ups and downs on my route, I cope with them ok in terms of the running but could they have aggravated the knee? It's on tarmac pavement around the estate. I have running shoes but they were cheapo (£11) bought over the net - I realise I need to get proper ones fitted in a shop but haven't had the chance to get into town to do that yet (plus I was holding off investing serious cash until I was sure I was going to stick with it...)

[Hidden]

Start with the new shoes. Nothing like shelling out a load of cash to make you feel like you have to stick with it. They really help make the running easier and protect against injury.

Lots of things can make knees hurt. A bit sore probably means an extra rest day might be a good idea. Proper pain means stop and see someone to find out what's causing it.

I have had a few knee problems but all seems fine at the moment. I just had to experiment with what made them worse or better. Stretches really important for me.

Good luck and hope some lovely new shoes sort yours out.

[Barns Graduate in reply to Hidden]

Thanks for the advice - I'll see if I can get Budgetary Approval for new shoes from the Lady In Charge! Knowing basically nothing about the subject, do I just walk into a sports shop and let them fleece me for their most expensive pair, or how do I choose? Probably guides online I guess, I'll have a search...

[MarkyD Graduate in reply to Barns]

Search this forum for the magic words 'gait analysis'.

However, you'll be expected to run on a treadmill, and your may want to work on your knees first.

[Hidden in reply to Barns]

I went in and said I needed a new pair. They asked my budget and I asked how much are the cheapest. They told me and I said cheapest please. They only showed me options from their cheapest (still expensive in my book).

[MarkyD Graduate]

You are only 8 runs into this program. Don't run again until you've strengthen your knees. Keep walking every day, and do daily exercises:

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

If you can afford to buy some running shoes, then do so: but it may help to get stronger first.

[IannodaTruffe Mentor]

Don't buy expensive running shoes without a gait analysis, or you may just be wasting your money.

[Barns Graduate]

Thanks for all the advice, everyone! I'll see about strengthening my knee, and getting an analysis done before buying some better shoes. The knee feels slightly better today but still a bit "wobbly".