Achey knees

[Fionajtf]

Just finished day 2 week 4 and started to feel discomfort in my knees. Any tips on how to strengthen them? I don't carry any weight and have orthotics to correct my over pronation. Don't want to stop running as I'm getting really into it (even in the cold and dark!)

[Fuzzotter]

Are you drinking enough water? I've been suffering similarly and drinking lots of water is helping. Good luck! 😁😁😁

[Fionajtf in reply to Fuzzotter]

Good call. Definitely need to increase my water intake. Thanks for replying 😊

[UnfitNoMore Graduate]

Cross training and knee strengthening exercises will help a lot... and don’t be afraid to take an extra rest day. Great job so far.

[Fionajtf in reply to UnfitNoMore]

Thanks. You're right about the rest days, I forget how important they are.

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

This guide to the plan is essential reading healthunlocked.com/couchto5...

How much cushioning do your running shoes provide?

You can reduce impact by slowing down, avoiding heelstriking, keeping footfall under your body not out in front and running on grass or treadmill.

There are knee strengthening exercises here nhs.uk/live-well/exercise/k...

[Fionajtf in reply to IannodaTruffe]

Thanks for your post. I'm a complete novice so all the tips will really help. The knee exercises look good.

[Boo43 Graduate]

Knee strengthening exercises! And keep going. I have a dodgy knee but repeated short runs wirh regular rest days have done wonders for it. I'll never run a marathon on it, but i'm doing 5k regularly with a couple of 2-3 milers every week and the knee is so much better.

[Fionajtf in reply to Boo43]

Thanks! Repeated short runs sounds good to me. Have also invested in new running trainers (early christmas present 😊)

[Elfe5 Graduate]

Cycling on rest days is good for keeping the muscles around your knees strong. 😄