Couch to 5K
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Couchto5kvirgin

Hey guys ...New to the couch to 5k just completed my 1st wk 3 runs . I have trouble with my knees never been great they grind as I walk so running as been an issue but battling on hoping this will make them strong . My job doesn't help ..driving instructor , so sit on my bum for a large amount of the day ..anyway that's me fingers crossed I make this to be fitter & a stronger version of me :))

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Good luck with your journey 🏃‍♀️🙏

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Hello and welcome aboard!

You will see a fitter self no doubt about it! Can't comment on knees as never any any issues with them although I'm sure I've heard that knees need regular use so maybe the grinding issue will go away during the programme.

Be sure to check out the pinned posts but there are great people here with help on almost any issue you may have.

Enjoy your C25K journey 👍😁

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Welcome to the forum.

The guide to the plan has lots of basic advice healthunlocked.com/couchto5...

Go slowly to minimise impact.

Enjoy your journey.

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I too suffered with my knee after week 1, so I bought a knee support from Home Bargains, only £1.69. I wore it for every run & found it really helped. I’ve just graduated so it must have done some good 😁. All the best x

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Oh wow ! Home n bargain is my 2nd home lol ... thank you for your advice I'll be call in to purchase my knee support in the morning. Thanks !

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Hi and welcome.... check out the link from IannodaTruffe ... there is so much useful inof there:)

Slow and steady does it.. and start to use these exercises too:)

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

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Very well done you.

Amazing links on here to reassure yourself how to manage your knees.

Guide to the plan will lead you there.

Posts, replies, discover/ communities ,etc, pain relief exercises, price, rice , livewell,etc

Enjoy your journey, truly life changing.

Huge support in every way.

Of course there are no medics but world class health and fitness information.👏👏

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When you say they grind, is it just the noise or is there pain with the grinding? Knee grinding, or crepitus as it is known can be benign: no pain, nothing to worry about, just makes a noise and will always do so, or if it is painful it is a symptom of cartilage damage occuring, in which case you need to get to a doctor pronto. Ignore it at your peril. You risk your knee cartilage ending up lke shredded crabmeat.

I'm sure this is covered in the plan, just be sure to follow the advice.

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good luck with week 2. Before I started running I had arthritis pain in my knees and ankles but since running I have only noticed it one when I had a few days break because of snow. take it easy and you will get there

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I have found that my bad knees have been pretty much fixed by doing this programme!!!i have always suffered with sore knees since having my 1st baby 21 years ago & they were quite bad when i started c25k last year but as the running increased i can only assume that they have strengthened & now apart from the usual post run aches they are fine & i dont even need the knee support on any more!!!

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Try a knee support

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Well done on getting started 😀

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Hi

Try and strengthen your quads (the muscles just above your knees). If you stand with your back against the wall and slide down it until your thighs are parallel with the floor, hold for five seconds then stand up again. Repeat 10 times. This will strengthen your muscles and take some of the stress off your knees.

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Hello Rachel,

Great you've started the programme but I don't think you should take any chances with your knees. Maybe it would be a good idea to see a doctor before you go much further. It would be nice to think the grinding will just "go away", but it would be terrible if the programme did you more harm than good.

Good luck!

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Mybpartner started c25k - his knees played up on w1 r3 - ended up signed off from work for 5 weeks - be careful and run on soft ground x

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Well done you! I’ve just finished Week 2 and I actually found it easier than week 1! Good luck with your journey and I hope your knees behave for you! 👍👣🏃‍♀️

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I am new to running have just done week 2 run 2. I am finding it hard at times but I want to improve my fitness. Well done, you will get lots of support on here and it is very motivating. Let us know how you are getting on 😊

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Firstly, welcome. Secondly, well done for starting - that is the hardest part. As for your knees, I would say to take it slow and easy. Avoid tarmac and concrete where possible, and run on grass. It gives a little more. I am also a firm believer in listening to your body. If you have pain, it is there for a reason... and if you need to stop or walk, do.

Enjoy your running, It isn't always possible to, but try to. This scheme is not for torment...

Finally, keep us posted! We are interested and we will support you as much as we can.

Happy running!

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Well done for starting... I think the suggestions to get some medical advice is very wise. I too have had knee problems in the past (52 year old bloke who was over 181/2 stone...)

i am now touching a lot of wood... but so far I haven't had any knee issues while running . I graduated c25k ( should be c2 running for 30 min. 5 k in 30 min eludes a lot of us on this forum!!) and am now running 40+ k per month in 5-8k runs. So onto knees..

*I ALWAYS run with a pair of tightish neoprene knee supports. My problem in the past has been twisting my knees and dodgy cartilages. it might be psychosomatic but they help me.

*I know a lot of people hate them but I often run on a treadmill at a gym... its sprung so reduces the impact.. and there are no curbs or potholes... (I do parkruns and pavement work as well).

*For me the issue was weight.. I have lost over 3 stone over the last 18 months-2 years and I think my knees are very grateful for it!!

*Finally there are lots of different sorts of trainers... some more "sprung" than others.. I wated a lot of money getting advise from an "expert" shop... bought £100 plus trainers I couldnt run in. Found better advice on you tube. these two people seem to talk a lot of sense "Harry Runs".. look at his advice on trainers ( I found a pair of Hoka One One Clifton 4 on Ebay for under £40 .. only run about 10k in them so far but they seem pretty good...

Harry also has good advise on not stretching before a run.. just doing a light 5 mins.

and other does and donts.

Harry is Mega fit but he seems to talk sense.

Another person who talks a lot of sense... but from the other end of the spectrum.. I'm not trying to be rude is Julie Creffield .... she describes herself as plus sized Marathon runner who was told that she was too fat to run

sorry to have prattled on.

Again well done for starting. happy running

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The answer to your problem (maybe) A couple of years ago my knees hurt so bad I would bend down to a low shelf in the supermarket and find it very hard to get up. My orthopaedic surgeon said there was nothing wrong with the knees, just the leg muscles. A few months of strength building in the gym has totally solved the problem. Once the muscles activate they take the strain off the joints, which are not intended to be load bearing.

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As an XL sized, 50 something with grinding knee joints I was concerned about exercising and making the situation worse. But I bought some knee supports and so far they've kept me injury free, and I'm about to start W6. Also because of my knees, I opted to run exclusively on the treadmill - it has more 'give' than road running and easier on the joints. Take it slow, listen to your body and you'll be fine. Good luck!

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