W7R1

[Veggiefield]

Hi, I’ve not posted before but I have a little read once in a while to help with my motivation. I used to run two 5ks a week, 4 years ago, but life got in the way and I stopped, especially as I’m not what you’d call a ‘natural’ runner. Anyhow I started C25K in September and slowly but surely I’m now up to running for 25mins solid. My knees are an issue and just wondering if anybody has any recommendations as to what can help crunchy knees? Many thanks.

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

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

Most new runner's aches and pains are caused by the impact of running so do all you can to minimise it.

Slow down, avoid heelstriking, keep footfall under your body not out in front, run on grass or treadmill and wear proper running shoes fitted after a gait analysis done at a specialist running shop. Stretching and every run and one strengthening exercises nhs.uk/live-well/exercise/k... will help.

Enjoy your journey.

[Veggiefield in reply to IannodaTruffe]

Thank you for replying. I shall check out both links. I think strengthening exercises will really help.

[UnfitNoMore Graduate]

I had 30 years of knee pain and am now pain free. I think the answer is listen to the knees, if they react consider knee braces/supports, run slowly on a soft surface, do knee strengthening exercises and don’t push them hard, allow them to strengthen. I did one run as hard as I could to complete and then looked at my pace and ran the rest of the programme 2 minutes a mile slower than that. If you’re gentle in them now you’ll reap the benefits later.

[Veggiefield in reply to UnfitNoMore]

Thank you so much for the advice - I’ll look up knee strengthening exercises and I think wear some supports. It’s after the run that my knees start talking to me so hopefully some exercises will help. Onwards and onwards

[IannodaTruffe Mentor]

Just another thought.

I went to my GP about ten years ago because my knees were so painful and "unstable". My GP was unsympathetic, saying come back when you can't walk any more...........great!

I did some research and started taking glucosamine with chondroitin. Over the months my knees improved and five years later I started C25K.......... something I could not have previously considered.

I still take it daily and although there is little scientific evidence for it, I swear by it.