Painful knees 😫

[Cathow83]

Hi all! I am just finishing week 3 of Couch25k . My knees are hurting so much! Any tips??

[Bandit14 Graduate]

I suffered with knee aches in the early weeks - mainly due to them supporting a whole heap of weight😊

It takes a bit of the pressure off if you can land as softly as possible so you're not striking the ground so hard and jolting your joints as much. I spent a few runs aiming to do that and it comes a bit more naturally now.

Keep slow on your runs

I've also bought some of those extra cushion running insoles for my shoes and noticed a difference on how much the knees appreciated that.

Do lots of post run stretches and keep your water intake up and rest on the non run days. Don't push too hard if they are really painful as you don't need an injury.

Hope some of those help - I'm no expert but despite mine still hefting me round they don't complain as much😊

Good luck with it x

[Dexy5 Graduate in reply to Bandit14]

I agree with everything Bandit14 says. As you progress your body is still adjusting to this new found running lark. If it’s just aches it’s fine but if you get real pain then maybe stop and rest up a few days, seeking medical advice if it happens again. Hydration is really important the day before and just after your run.

By week 5 or 6 you might need to get fitted at a good running shop for some running shoes which absorb the shock better than normal trainers.

Happy running

[Cathow83 in reply to Dexy5]

Brilliant! Yes I will invest in some good trainers as I progress x thank you!

[Cathow83 in reply to Bandit14]

Thank you for your great advice x

[Nigel6731]

I had the same problem at about the same point in C25K. I was running wearing some old trainers I already had. I found it difficult to stand up for any length of time, it was so painful. Anyway, I didn't run for about 2 weeks - until the pain had completely gone - and also bought some new trainers. The problem hasn't reoccurred and I'm now about 6 weeks post C25K.

[Cathow83 in reply to Nigel6731]

Ahhh that’s great! I’m really enjoying so far! And want to avoid injury 😰

[Tasha99 Graduate]

Ibuprofen an hour before running, and in between as required. It only lasts a week or so 👍🏽

[Cathow83 in reply to Tasha99]

Thanks Tasha! Will definitely do that 😀

[EmilyReads Graduate]

I am definitely not an expert but went into c25k with some preexisting knee problems which I've mostly kept at bay so far (I'm doing w4r3 tomorrow). In addition to what others have said, if at all possible I would try to run on trails or grass - tarmac pavements are so much harder on your knees, I really notice it when I have to cross even a few unavoidable metres of path during my route! I also have a couple of times worn a soft support bandage when my bad knee is feeling a bit achey.

[Cathow83 in reply to EmilyReads]

Yes I’m basically running through forestry so can be slightly uneven on patches 🤣

[icklegui Graduate]

As well as the tips about shoes, running lightly and grass over tarmac, you can try some knee exercises - search "NHS knee exercises for runners" or similar

[Cathow83 in reply to icklegui]

Great advice I will check that out later x