Achy knees

[Anasta]

So second week for me . I’m two stone over weight and unfit haven’t exercised in years . Did week one was tough 🤦🏻‍♀️So doing week one again. Found it great. After run two both knees ache. Not hurting just really achy. Couldn’t sleep at all last night because the ache was so severe ! Am I running wrong ?? It was -1 and I was freezing ?? What’s the best remedy. I don’t want to give this up 🤷🏻‍♀️🤷🏻‍♀️🤷🏻‍♀️

[DiscoRunner Graduate]

Hi there (started 3 stone overweight, very unfit and the otherside of 50!), I run very slowly and did start with proper running shoes to prevent injury. Are you using running shoes or your old trainers? Mostly the tips here say you don’t need to buy proper running shoes for a few weeks, but maybe you do? Secondly, speed; are you running too fast? I found my trick to progress was learning to run slower than my brisk walk. Thirdly keep your strides short, and you should be landing on the middle of your foot and not your heel or toe - which could jar your knee. Have a good look around the Week 1 tips and posts that should help. Hope you feel better soon.

[Anasta Graduate in reply to DiscoRunner]

Thanks for the reply . I bought ‘running ‘trainers 🤷🏻‍♀️🤷🏻‍♀️ So not sure if that’s the issue ? It was bloody cold yesterday morning and tbh I felt cold all day after that at work , so I don’t think that helped . I try and focus more tomorrow on my steps and see how I’m doing xxx

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

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

The impact of running is the primary cause of most aches and pains felt by new runners, so do all you can to minimise it.

Slow down, avoid heelstriking, keep footfall under your body not out in front, run on treadmill or grass and wear proper running shoes fitted after a gait analysis done at a specialist running shop.

Stretching after every run and doing knee strengthening exercises nhs.uk/live-well/exercise/k... will help.

Enjoy your journey.

[Pianism Graduate]

I ached a LOT during week 2... hot baths and hot water bottles got me through. In week 3 now and the aches are a lot better, though not completely gone.

[Anasta Graduate in reply to Pianism]

A hot water bottle for each knee sounds divine !

[Pianism Graduate in reply to Anasta]

A hot water bottle for each thigh and each calf more like!

[Tasha99 Graduate]

Ibuprofen.

It goes after a week or so. I ran through it with tablets an hour before but that’s your choice. I took ibuprofen other times too til it went. Very common.