Couch to 5k

[Welshgrey]

I have just done my 2nd jog on week two and my knees are hurting is this normal or am I straining my joints

[Buddy34 Graduate]

Sometimes it's just your body getting used to running maybe take an extra rest day if they are still hurting😊

[Welshgrey in reply to Buddy34]

Think you are right 😁

[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 primarily 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.

Stretch after every run and do leg strengthening exercises on your day off.

Enjoy your journey.

[Welshgrey in reply to IannodaTruffe]

Thanks I haven’t run since I was in school taking it easy

[Hidden]

Hi Welshgrey, I did the same run on Wednesday ( I am rerunning wk 2 because of strained groin and a10 day lapse). I felt the same as you the first time I ran it . I was given excellent advice on this forum to take it slow and steady. It’s hdlped me. I slow jog - at this stage it works for me. Good luck.👍

[Welshgrey in reply to Hidden]

👌 thanks

[futurefit Graduate]

Hi, I had the same problem with my knees but found the further I got into the program the better it became. I found these tips helpful...

1. Try land on the middle of the foot

2. If possible run on a softer service

3. Take shorter strides

4. Try lowering the positions of your arms when you run. (A runner friend told me this but not tried yet)

5. Finally I think what Laura says helps about not being too bouncy.

Hope this helps and it improves soon!

Happy running! 🏃‍♀️

[futurefit Graduate in reply to futurefit]

PS Make sure you got good trainers so they can lessen the impact and good running socks help too!