Runners Knee on week 3...: Feeling deflated as... - Couch to 5K

Couch to 5K

134,112 members159,473 posts

Runners Knee on week 3...

amandapuli profile image
5 Replies

Feeling deflated as had to stop W3R3 today, first time I've not made it through a session. My knee has been playing up, definitely runners knee. Anyhow, I moved to the cross trainer instead today (have been completing on the treadmill) so at least I did something. Do I continue doing C25K on the cross trainer until my knee is better? Or do I rest completely? I have really started getting into it so hoping that cross trainer will be OK and not cause too much damage to me completing the course.

Written by
amandapuli profile image
amandapuli
To view profiles and participate in discussions please or .
5 Replies
IannodaTruffe profile image
IannodaTruffeMentor

Are you wearing proper running shoes fitted after a gait analysis at a specialist running shop? If not, they may be contributing to the problem.

Avoid heelstriking, often caused by overstriding.......footfall should be under the body, not out in front. Make your footfall as light as possible.

Rest up for now and avoid running. Any non impact exercise will probably be fine though.

The guide to the plan healthunlocked.com/couchto5... covers this to a degree.

amandapuli profile image
amandapuli in reply toIannodaTruffe

Thank you for your reply. I used to run (although a fairly long time ago though now) so know I over pronate. Currently I'm using running shoes with an orthotic support. Is it worth having proper running shoes for this?

IannodaTruffe profile image
IannodaTruffeMentor in reply toamandapuli

In the guide I suggest not going beyond W5 in shoes that are not running shoes. Having a gait analysis is always my recommendation, because gait can change over time.

Rammy75 profile image
Rammy75

I found these exercises useful when I had a niggle, and I do these at once a week also!

marathontrainingacademy.com...

Rignold profile image
Rignold

I would suggest using the cross trainer as a holding pattern to keep your cardio fitness up to spec until you can run again and then continue from there. The cross-trainer is a brilliant device for allowing you to continue to move with injuries that prevent impact. My partner is unable to walk but can train on a cross trainer. It is not the same as running, however, so I would pick up again where you left off on the treadmill once you have recovered.

Without wishing to contradict IannodaTruffe < i would not worry about heelstriking overmuch. Unless you are overstriding excessively, which you would probably be quite conscious of, wherever you naturally land on your foot is going to be the best way of running for you at this stage (and any stage unless you have aspirations of ultra distance or competition speed). You are more likely to damage yourself trying to land differently to how your body normally does.

Not what you're looking for?

You may also like...

Runners knee

So today I completed week 7 day 1 after having a week and a half off due to “runners knee”. Have...
Newrunner88 profile image

Runners knee

I’m on week 4 of c25k and have been getting pain in the outside of knee. I looked it up and it’s...
bigsteps profile image

Runners Knee anyone?😭

I did W6R3 last Wednesday and was elated afterwards, although, after a fair bit of googling (I know...
Earlyrunner profile image

Exercise on days off

Just done W5R3 which was hard work, have been pushing myself a little too hard I reckon, had always...
NiceBloke profile image
Graduate

Runners Knee?

I have only just started running, I'm just at the end of week 2, but my knees are in so much pain....
Bex339 profile image

Moderation team

See all
MissUnderstanding profile image
MissUnderstandingAdministrator
Mummycav profile image
MummycavAdministrator
Annieapple profile image
AnnieappleAdministrator

Content on HealthUnlocked does not replace the relationship between you and doctors or other healthcare professionals nor the advice you receive from them.

Never delay seeking advice or dialling emergency services because of something that you have read on HealthUnlocked.