Sachin kumar need help

[Sachin1981]

I am sachin 36 years old. My friend said to me if you running 5km running every day, your knee is damage after some time. I am very afraid. Please give me suggestions.

[Decker]

You’ll get more knowledgeable replies than this, but the general approach is that your legs need at least a day of rest to repair themselves after each run, otherwise you risk injuring yourself. If you are still ok then make sure to take rest days in between your run days from now on. How far are you running right now?

[Ksoarel]

Don’t run every day , run 4 days in week , other 3 days do some other exercise

[Sachin1981 in reply to Ksoarel]

Thank you so much

[Cornet-Carolyn Graduate]

The podcast says have a rest day after each run. The wise people on here say no don't do it as muscles need time to repair. I'm no expert but someone will tell you the science 🤷‍♀️

[Hidden]

Life will damage your knees. But not exercising will do you much worse damage. Some of the posts on here about the many health benefits people are getting from a small amount of running. Exercise is even recommended for people with arthritis in their knees.

If you have a reason to worry about your knees eg an existing injury or weakness then get advice from a sports physio. If you start to get persistent knee pain do the same. Otherwise don't worry but there are these knee exercises for runners you could do

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

I have had a few knee niggles (I am 55 so rather older than you to start) but that's now settled down. I am being sensible but it's not going to stop me running because the physical and mental health benefits are too important.

Generally the worst advice on running comes from people who don't run. Your friend is probably just looking for an excuse not to join you. Follow the programme and if you want help ask on this forum or a professional with sports knowledge.

Good luck, enjoy, you are about to do something which is really good for you.

[Sachin1981 in reply to Hidden]

Thank you so much for your advice

[Hidden in reply to Sachin1981]

Sorry forgot one other thing. Proper running shoes. Go to a shop and get gait analysis so you get shoes that keep your feet from tipping in or out. That makes a big difference.

[Razouski]

Rest days are crucial for recovery, so don’t run every day. Are you doing the C25k programme? Stick to that and its three runs per week. There are plenty of other things you can do on non running days, strengthening exercises, 🏊🏼‍♀️swimming, cross training, 🚶🏼‍♂️walking , 🚴🏽‍♂️cycling , yoga 🧘‍♀️ etc, but choose something low impact.

[Oldfloss Administrator Graduate]

If you follow this programme,, all the information and support you need is here. read the information carefully before you set off

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

You must, always, always, have a rest day between every run day... and more if you need them.

Running does not damage your knees..if it is done properly, and this programme is a structured build up to running comfortably and injury free.

You do not run for 5K... After nine weeks.. or however long it takes you you will be running for 30 minutes.. easily and enjoyably.

[Tomas Graduate]

You might damage your knees, sports injuries are real. You might also get run over by a bus, for traffic accidents are also real.

The health risks associated with a sedentary lifestyle are higher than the risks of sports injuries.

The vast majority of people who have started this programme have gone through it without ruining their knees.

[misswobble Graduate]

Those people who prophecy eternal injury from running, if pressed could not cite one example of a person having ruined knees. It’s just anecdotal rubbish

Go carefully, run every other day, follow a structured programme like Couch to 5k and you’ll be ok

you have to build up distance slowly and carefully 🙂