Stiff knees advise

[Boreal18]

Just done W2R3 but my knees felt really tight. Is that something that gets better or am I am doing something wrong. They don't hurt (yet!?) Probably shocked poor things!

[mrrun Graduate]

Given it's both knees you probably put too much pressure on them. There are knee strengthening exercises that certainly help. I worked on my thighs a lot and that helped absorb the impact especially during long runs.

Have you done gait analysis? Are you shoes a perfect fit? Are you running at slow pace? Slow is good at your stage, it minimises the risk of injuries.

Put some ice on them and rest up, don't push it too hard as knees can be a tricky proposition if you put them outside their comfort zone.

You are in a period where you are building up your strength and stamina so take it easy and you'll be fine.

[Chairmanoftheboards Graduate]

I find it alot easier when running on grass , it puts alot less impact/strain on knees , ankles etc , especially for people ( like me ) with excess baggage to carry

[Hillrunner2201]

I think you've answered your own question! When you ask your body to do something it's not used to doing it often complains! Some stretches and an extra rest day or two should sort it.

[IannodaTruffe Mentor]

You will ache at this stage, which is normal and will ease. Acute pain must not be ignored though.

Have you read the guide to the plan? healthunlocked.com/couchto5...

It may help.

[Oldfloss Administrator Graduate]

You may be landing heavily...we do tend to thump down, in thee early weeks. Trying to relax and land gently is what we are aiming for, and as mrrun says, are your shoes the correct ones for you.

Warming up well is essential as are the stretches after our runs... and stamina and core strength exercises on rest days become increasing important also.

Maybe try these exercises for your knees.

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