1st consolidation run-knees very sore.πŸƒβ€β™€οΈπŸƒβ€β™€οΈ - Couch to 5K

Couch to 5K

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1st consolidation run-knees very sore.πŸƒβ€β™€οΈπŸƒβ€β™€οΈ

β€’17 Replies

I graduated a few days ago and felt quite a lot of discomfort in both knees post run,for the first time throughout the whole programme.

So,I gave myself 3 rest days,my knees felt better and I wanted to run ,so I set off yesterday on my first consolidation run.Both knees not too bad throughout the run but again very sore afterwards and still sore today.I have no swelling but the pain is on the front of both knees and slightly underneath too.

Any suggestions please as I really want to carry on with consolidation runs but feel,it's strange that I was fine throughout the whole programme until now.The last thing I want to do is possibly do some long term damage.

Happy running to anyone who is getting out there today!πŸƒβ€β™€οΈπŸƒβ€β™€οΈ

17 Replies

Get your gait tested. A good running shop near you should do it, and shoes that don't support your feet can lead to knee pain.

Jiw1968Graduate in reply to Jundal

Thankyou,I will look into this.


if you have had the correct shoes on for your runs, then rest up..but try some knee exercises too...


Jiw1968Graduate in reply to Oldfloss


My shoes I think are reasonable but maybe it's time to look at a new pair now that I have graduated and want to be running 30 mins each time?

I will definitely look at the exercise you have suggested.

Do you think I should rest up for a few days before I try to run again???πŸƒβ€β™€οΈπŸƒβ€β™€οΈ

MonicarunGraduate in reply to Jiw1968

Hi, I have trouble with my knees and after a particularly fast consolidation run they were very sore. I took a full week off and have been going much slower. Also did the knee strengthening exercises. I won't say it has solved it, but they feel better at the moment.

Jiw1968Graduate in reply to Monicarun

Thankyou.....I will def start the knee exercises and take a few days off.

This has taken me by surprise as I managed the whole programme without knee trouble at all!😬

OldflossAdministrator in reply to Jiw1968

Take a day..do the exercise and see how it feels..😊

Jiw1968Graduate in reply to Oldfloss

Thankyou for your prompt reply......I do appreciate it.πŸƒβ€β™€οΈπŸƒβ€β™€οΈ


Good job. Couple of rest days again... and the strengthening work... you’ll be stronger and stronger each week.

Jiw1968Graduate in reply to UnfitNoMore


Try wearing tubing rip over your knees. Get measured in pharmacy. It helped me

Take it slow: you will get stronger and go further. Build up very gradual. Did you go too fast? I think that is the most common problem; I had calf problems a couple of times due to pushing a bit harder too soon.

I have been doing a 4.5k route runs & 2 x walks. Just started consolodation wk3 & today ran it nonstop in 35 mins (slowly but steady). Could have gone onto 5k but saving that; next week possibly or even later. There's no hurry, mainly want to be injury free.

Best of luck.

Ps. Get some decent trainers.

Silverfox1943Graduate in reply to Silverfox1943

Another PS. Put some ice on.

Jiw1968Graduate in reply to Silverfox1943

Thankyou for your replies.

I don't think I am going too fast.....I am not a high tech person but think I am covering approx 4K in 30 mins?!

I agree completely that it's more important to stay injury free as I have for the most part enjoyed the programme and been fortunate enough to stay injury free throughout.

Maybe I do need to treat myself to some new running shoes though......πŸƒβ€β™€οΈπŸƒβ€β™€οΈπŸ‘ŸπŸ‘Ÿ

What do you mean when you say you are doing a 4.5k route and 2 walks though??

Hi. Meant to say the 2 x 5 min walks with the run in between over the 4.5k. The 2nd walk was often over 5 mins.

One thing I have had to do is keep to short steps. I've had to not lengthen my stride, thats again for later.


Thanks for taking the time to reply!

I agree totally in that I am not at all concerned at the moment with increasing either distance or speed,I just want to keep up the running!!

You sound like you are doing really well post graduation-well done!πŸƒβ€β™€οΈπŸƒβ€β™€οΈπŸƒβ€β™€οΈ

πŸ‘sorry a bit late replying.

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