Couch to 5K
57,611 members90,112 posts

Week 2 complete but struggling with knees

I completed week 2 on Saturday running on tarmac, and have suffered with pain in both my knees since then. I do stretches before and after I run, and have been doing knee strengthening exercises for the last 4 days. My knees felt a lot better today so I decided to repeat week 2 run on grass, but my knees were sore the whole time.

I bought proper running shoes before I started couch to 5k, and am waiting for some knee supports to arrive.

I am really enjoying the running and feel very motivated but am worried the knee pain will stop me progressing. I am 53 and have never run before, and have never had problems with my knees before.

Any advice greatly appreciated.

13 Replies
oldestnewest

If you are new to exercise then you can expect your body to sit up and take notice

As you work slowly through the sessions your knees will get used to it and strengthen. Running is not bad for your knees. I had a painful knee for a while after starting the programme but I persisted and lost the niggle. It’s never come back, thankfully.

Going nice and steady is the key thing. You can take two days off between runs if you want to 🙂.

I hope it clears up soon

Reply

Thank you, I will keep going in the hope the pain will gradually disappear!

Reply

Hi, I'm not sure if this would help or make a difference but I have always been told not to stretch before you exercise. If you stretch cold muscles then it can damage them??

Reply

I wonder what other people think about not stretching before exercise?

Reply

Generally not a good thing. Cold muscles don't like being stretched. "Dynamic" stretches are fine, but your warm up walk shd get you ready. Stretch your muscles after your run when they're all warmed up

1 like
Reply

Iv had to stop temporarily in w2 due to knee pain. A week later and its still bad so continue to rest them. Pain killers, anti-inflammatories, ice and supports seem to be helping, but I'm hoping it won't b too much longer. Hope urs feel better soon 😊

Reply

Glad it’s not just me struggling with my knees, think I will leave a few days between each run and not move onto week 3 until they feel better. Hope your knees will soon improve too!

Reply

I've never ever had problems with my knees but have found them painful after week 1 run 3 yesterday. It's eased today but has made me feel more cautious about not pushing myself too hard.

Reply

Given that your shoes are okay and i assume you had your running gait analysed, it's normal to have a bit of soreness in your knees for the first few weeks. But if it's really painful find a local sports physio to have a look.

Reply

I didn’t have my running gait analysed, just a machine saying if I had high or low arches in foot.

Reply

Might be worth trying a treadmill in a running shop. They do it free. Never hurts to have it done. Checking shoes is always the first thing to do if there's any discomfort.

As long as they're just a bit sore and don't really hurt and not while you're actually running it's perfectly normal. It will disappear when your knees strengthen.

There are some knee strengthening exercises you could do too on your rest days. Oldfloss will point you at a link on the site...

Reply

Keep up with the knee stretches and maybe go out for some good walks if you can. Don’t run through the pain though whatever you do. I had at least four weeks out because I didn’t listen when my knees said stop! The strengthening exercises really work. Do them regularly and you strength will build up gradually and you’ll be back out there in no time.

1 like
Reply

Ibuprofen an hour before running 👌🏽 I ran through it on advice of a runner pal and physio pal but that’s a risk 🤔

Reply

You may also like...