Completed wk1 run 3 - knees!

[Jackie134]

Well I have completed week 1 and that is N achievement. My knees, the top of my joint are hurting and that is holding me back running full minute each time. Any tips? Should I wear knee protection? I am 69 and although an active person I haven't run since school. Thanks

[pinkaardvark Graduate]

Hi there Jackie134. Well done for getting through the hardest week :). As to your knees can I ask if your wearing running shoes when running? Running is an impact activity so will stress a lot of joints, ligaments and muscles that you may have not used much previously. If your carrying extra weight, this can compound the problem. Good shoes, good technique and good speed can all help.

By technique, it's best to to attempt to not bounce too much when you run, your head should ideally remain level as you run along. You should also try not to heel strike when you run, this can happen when your stride is too long and it will impart the most force through your legs. Lastly try not to run too fast, you may have a preconceived idea as to what running is, but it is only the art of having both feet off the ground at once. The more slowly you do this, the more chance you will give your muscles and tendons to develop as required to support further running.

[Oldfloss Administrator Graduate]

Warm up well.. stretch after each run and slow down maybe.

Try to land lightly if you can... and maybe put these exercises in too on rest days We do sometimes really thump down on these early runs... relax and just go gently

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

[Beenherebefore]

I agree with what the others have said. This is my second time around with Couch to 5K - my knees were an issue the first time I did this. I had a habit of running too hard like my life depended on it, thumping the ground lol. Just go gentle and with smaller strides. I did still have to wear a knee support but this was because one knee had loose ligaments from a previous injury. As I ran longer distances it tightened up and I stopped wearing it for the most part. Good luck

[IannodaTruffe Mentor]

Lots of good advice above.

Have you read this guide to the plan healthunlocked.com/couchto5... it may help.

[Jackie134]

Thank you everyone for your very useful replies. I am wearing trainers that give good support. I continued to week 2 and managed to complete it over a couple of weeks. However, my knees remained painful. My podiatrist has suggested seeing a physiotherapist at a local osteoarthritis group, so I am going to check it out and seek advice before I proceed any further. I really enjoyed walking and "running" round the park and looking forward to continuing in the future.

Thanks again

Jackie134