Scared to get back to it!

[Ashbash1986]

Started running c25k back in may and by the end of week 1 I had hurt both my knees. Ended up going to gp and Physio who said I had damaged ligaments in both knees! Now I’m finally feeling better and keen to try again but at the same time have the fear of doing damage again 😩 almost feel like I need to start with a pre c25k lol.

[IannodaTruffe Mentor]

Welcome back.

If you are determined to do this then I would suggest getting your gait analysis done either with a sports physio or at a specialist running shop and get fitted for proper running shoes to suit your running style.

What has your physio got to say about you starting again?

A large proportion of new runner's injuries are caused by the impact of running, so do all you can to keep that minimal. Stay slow, avoid heelstriking, keep footfall under your body not out in front, run on a softer surface (grass or treadmill) and of course those shoes need to be correct for you.

There is general advice about the plan in this guide healthunlocked.com/couchto5... and you will find knee strengthening exercises here nhs.uk/live-well/exercise/k...

Doing some daily brisk walking may be helpful before you start C25K. There is a link in the guide to a walking programme.

Take care.

[Fifie in reply to IannodaTruffe]

Great advice above: I have several foot issues, so had my gait analysed and insoles made that were moulded to my feet: from Sweatshop, I believe.

Make sure you are protecting yourself against injury, and then listen to your body.

[Ashbash1986]

Thanks for your response. My Physio has basically given me the same advice about starting slow and trying on grass to begin with as last time I was running on pavement. I asked about the gait analysis but he said not to bother too much about that at this stage...that’s more if I’m running long distance, like when I reach the 5k mark.