Bad knee 2 weeks before half marathon - Couch to 5K

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Bad knee 2 weeks before half marathon

mand3966 profile image
mand3966Graduate

Advice needed please! I've been planning to run my first ever proper race, a half marathon! in just over two weeks time, so have been upping up my mileage the last few weeks. As it has been so hot recently, I must admit, I've probably broken the 10% rule and the last 3 runs have gone from running roughly 10kms, to a 14km, 17.5km, and 20km! More than a week after completing the 20km, I've started getting pains in both knees, (one more than the other, I think the one where I tore my cartilage when I started running almost 3 years ago).....and I am now worried about them getting worst before the race! I have built myself up to do this half marathon, and only done one park run in all the time I've been running, every other run has been solo. This one means an awful lot.

Any advice on what I should do before the race, in the two weeks I have left? I haven't run for the past week,to try and give the knees a rest and was going to try a 5-10km at the weekend to see how I go.....

Any advice welcome..... Many thanks

8 Replies

Proper diagnosis by physio or sports therapist to see what the problem is? Plenty of rest until you know what your dealing with. But hey, what do l know!! What ever you decide, good luck 👍🏻

mand3966 profile image
mand3966Graduate in reply to Oldlady57

Thank you!

Oh dear ☹️ You probably know what you did to cause the knee pain but it's too late now as the damage is done. I wouldn't run at all until the HM - complete rest, ice, stretch quads, hamstrings and calves as these can all affect the knees. It's too late in the day to start strengthening exercises but you could walk/jog in a pool or cycle to keep your fitness up although you won't lose anything much in two weeks.

You could try a little slow short run in the week before to test the knees but if there is any pain at all then you probably know what you need to do. It's a bitter pill but many of us have been there so we feel for you.

If the worst comes to the worst, you can forget about this race and book another one. At the end of the day it's only a race.

Good luck and let us know how you get on.

mand3966 profile image
mand3966Graduate in reply to Irishprincess

Thanks, I already cycle to work and back every day, a total distance of around 5 miles, so hopefully that will keep my fitness up, and going to see a friend in London at the weekend, so loads of walking involved. I just thought not running for what will be 3 weeks before the race (I haven't run for a week now), would mean I won't be fit for the HM....Thanks for the advice x

Irishprincess profile image
IrishprincessGraduate in reply to mand3966

I think your fitness levels won't reduce that significantly in three weeks so don't worry about that. In fact, the rest might do you a power of good!

mand3966 profile image
mand3966Graduate in reply to Irishprincess

Thanks Irishprincess, I'll keep up the cycling, and walk as much as possible, and ice every now and again, and perhaps try a slow short run the weekend before the actual race, so gives me another 10 days before I run again......Thanks again for the advice...

Hi. Just joined the jogging crew. During and after week 3 run 2, which was the day before yesterday, knees were agony so I took 2 glucosamine sulphate tablets (from Boots) one straight after in the morning and one in the evening. I think with food is probably a good idea. Then this morning I took another tablet half an hour before running and the knees were fine!

I was surprised and delighted.

Just thought I would let you know. All the best🙂.

Get thee to a sports physio! I hope it feels better soon, and good luck with the race!

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