I’ve totally loved C25K. But week since week 8 run 2 my knees are so painful ( after running - not whilst running ) and now I’m not continuing to progress timewise as I was in earlier weeks. I’m so gutted as I have got so much out of running, I don’t want to stop !
Any advice would be so welcome.
Thank you !
Maybe try running just a little slower, and try softer surfaces eg not tarmac or paving ? It’s normal to have plateaus in any period of development. Your body will be developing stamina and muscle growth just now, and then it will be able to increase pace again. Just let it go at its own pace, and enjoy the journey x
That’s a shame. Are you thinking too much about your distance/speed though? As long as you’re running for the allotted time for the run, how far you go is totally irrelevant and shouldn’t even be on your radar until you’ve graduated and done a few consolidation runs.
Have some extra rest days, hydrate adequately and do plenty of stretches, and try again super slow. If the pain resurfaces, I’d pop along to your GP to have your knees checked out. Good luck! 😀
Knee pain is invariably caused by the impact of running, so do all you can to minimise those stresses.
Slow down, run on grass or treadmill, keep footfall under your body not out in front, avoid heelstriking and wear proper running shoes fitted after gait analysis done at a specialist running shop.
There are knee strengthening exercises here nhs.uk/live-well/exercise/k...
An extra day between runs may be beneficial.
You also have to be realistic and not expect a continuously upward curve in performance.
Don't be despondent, just adjust your expectations to the reality of your situation.
Graduate soon as a happy runner.
Good advice already here but wish you well in keeping it going. It’s such a good scheme it’s worth staying positive . Good luck
I think the clue is in an earlier post.... running Parkrun before graduation.... and not at a gentle pace either.
I had the same problem after W8R3. I couldn't run for 6 weeks, my knees were so bad. I got a gait analysis and good running shoes and they have made a great difference. Have graduated and donemy first Parkrun. They are worth the money.
Week 9 Run 2!
Week 9 Run 2
Week 9 run 2 
Week 9 run 2 
Week 9 Run 2
