Runners Knee on week 3...

[amandapuli]

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.

[IannodaTruffe Mentor]

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 in reply to IannodaTruffe]

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 Mentor in reply to amandapuli]

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]

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

marathontrainingacademy.com...

[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.