Just started w2r1 and my knees are killing me.... Also I can't see me running for 10 minutes without walking, did you all think this?

[LPW21]

I'm 36 and haven't exercised since school 20 years ago! But last Friday 13th I decided that I wanted to get fit. I'm 5ft11 and weigh 12stone 10 so j wouldn't say I was that overweight, just need to lose about a stone but the main reason is to get fit.

Week 1 was fine, hard work and i sweat in places ive never sweated before. I also did it in the boiling hot midday sun ( not a good idea) but I started w2r1 today and both my knees are killing me.

I've read on here about having correct running shoes and knee supports? Will these help, I don't want to have weeks off, I'm in the zone and I'm so proud of myself of doing it this far.

Why are my knees hurting is my 1st question? Will this stop?

I must admit that I only take 1 rest day and do this programme then do a 3 mile walk in the same day but I figure that walking will help with getting fit.

Any suggestions please?

Thanks x

[MaryMel121 Graduate]

Hi LPW21,

Congratulations on completing Wk1 and starting WK2. I have had a bad right knee for years and sometimes after a run it plays up. I’ve started swimming on my rest days and it seems to be working. I was told it would strengthening my legs and my knees. I will give anything a go. Not sure it will work for you but I think anything is worth a try.

[Amandana]

Welcome! Great that you're here and doing c25k!!

Your knees may need some strengthening in the muscles around them to help support them during the hard work of running. I had some issues and took some extra days off to allow the aches and pains to subside and to do some strengthening - which I still am doing between running days. nhs.uk/Livewell/c25k/Pages/... Running will of course help strengthen many muscles in the body, but you may find it easier if you do some other strengthening as well. The program is designed for 3 runs a week rather than 3.5 runs a week so that you can take a two day break once a week to recover and avoid injury.

[LPW21 in reply to Amandana]

Thanks I'll give them a go once I can bend them agdin, I just hope it goes away.

[mrrun Graduate]

If both knees are hurting it could mean that your shoes may not be the best, or you need good insoles. Or there is an issue with your gait - you should do gait analysis to be on the safe side. Or you are going too fast and weak knees don't like the pounding they are taking? (too fast is anything that stops you from having a normal conversation while running)

Rest up and try again, if any issues go and do the above or don't (run fast). In any case start doing knee strengthening exercises, they will love you for that.

[LPW21 in reply to mrrun]

I'm going to a proper sport shop tomorrow to get my gait chevked, thank you for replying x

[ToniCR Graduate]

Make sure you do a lot of stretching after each run. I found this really helped my knees too. A couple of times I forgot to stretch, and my knees were quite sore.

And yes, I definitely couldn't see myself running for three, five or ten minutes. But I made it to the 30 minutes and now after graduating can do even more (ran for 50 min. last weekend). The program works well in building your running legs slowly. You can do it! Take it nice and slow.

[LPW21]

I'm sat with some freeze packs on my swollen knees, they were burning hot all today.

I'm going to rest them for 2 days and see how it goes.

Thanks for replying xx

[mrrun Graduate]

Hang on! Swollen knees? Don't run until the flare up is gone, whatever you do. Then get the proper shoes/gait analysis. If any discomfort again, any 'burning', go and check it out with a sports physio.

Good luck!

[Tasha99 Graduate]

My left knee hurt on week 2 then right in 4. I went against all advice on here and ran through it. I iced and had a knee sleeve and took ibuprofen a lot! My sports physio friend at work said it was just strength in my thighs needed. Each sorted itself after a week or so. Also used to think I’d be amazed if I could ever manage 3 minutes, but when you get to each new increment, your previous sessions seem to have been enough training and you get through it! I ran for 43 minutes and 6k the other day in my first post grad run 👍🏽 this program rocks!

[LPW21 in reply to Tasha99]

Can I ask what knee sleeve you used? I don't know if I should just get a tubigrip one or a neoprene one that fastens round the knee?

I just want to keep going

[Tasha99 Graduate in reply to LPW21]

I got eveshine ones off Amazon. Not even sure they did anything! Apparently home bargains does them cheap!

[LPW21]

I'm definatly going to get new trainers, I just have a pair of everyday ones. After spending all of yesterday and last night in pain with both knees I've woken up thus morning and they need back to normal, well not boiling hot and swollen.

So I'm going to do what you did but have another day off running and grab 2 knee supports and give it a go.

Thank you x