I graduated a couple weeks ago and I have started to get pain in my knee. I think I pushed too hard running nearly 6k on my 4th graduation run which included a slope. I did a short 15 min run which was ok but not 100% I think it’s getting better as I am resting for a couple of days at least
and not go out again until it’s much better.
Any tips or hints to share. I am concerned that I may get out of the habit as I have really been enjoying the runs
I've had a bit of knee pain and found some cross training on a stationary bike has resolved it. Keep the resistance low and just spin for 5 to 10 minutes. Hope that helps Daneuser.
Stick to slow steady progression.
If you read the guide to the plan healthunlocked.com/couchto5... there is a link to the NHS Sports injuries page.
Take care.
When we complete c25k we’ve only run for a little over 8 hours. An amazing achievement but not very much really. You should be consolidating a bit longer before doing more. How much is dependent on age & general fitness. But when you can start running again (you won’t lose any fitness for 2 weeks), go slow! Get lots of 3x30 under your belt and then work on either pace or distance. There’s a film (on youtube) from the Japanese slow jogging movement that shows a low impact slow running technique (i run like this all the time) but it may be useful as a gentle way back in? Here’s to a speedy recovery!
Further to DiscoRunner’s comments, after consolidation of 3 weeks it’s best not to increase your weekly distance by more than 10%.
Hi there,
I’m completely the same, graduated weeks ago stepped up to 6k bought proper running shoes but struggling with bad pain in my right knee, ran 3.4k yesterday not to bad but struggled walking in the afternoon the knee doesn’t seem to bad today.
You’re probably a lot younger and fitter than me, but as Dexy5 says stick to the 10% rule - ‘you should not increase your long run (or your overall training load) by more than 10% of your total weekly mileage, this is purely to stop you from overdoing it.’
I posted earlier & suggested a slow low impact running style - maybe while you build some strength? Or a way of increasing your distances, but without pain or injury. In a few months when you have more miles under your belt, you can address speed. But for novice runners, probably need to pick speed or distance. Hope the pain eases.
Sounds like you might be overdoing it, maybe just try a slower pace to lower the impact ? Also, see if you can figure out if you're stressing your knees - maybe leaning forward when you run rather than running more "upright" if that makes sense.
I had a dodgy left knee for years, the result of not keeping up my physio after a knee operation (idiot 
). Sometimes I had a continuous nagging pain for three or four days at a time and a few times on the C25K journey it was painful enough to stop me going out on run days. I think I'd just accepted it as part of life but six months on from graduation and it's a distant memory, not so much as a twinge - I'm guessing it's just better supported now. I know I've built up the muscle around it because my jeans don't fit any more 
Now I just need to figure out the hip pain ha ha ... !!
I got knee pain on inner right knee, advice of physio was to keep on using a knee support. After 3 weeks pain gone even though I have gone out every other day. I half hoped she'd day stop!
Thanks to all. I followed a lot of the advice mainly take it easy no such thing as too slow.
Knee pain disappointment 🙁
Knee problems
Muscle ache between shoulder blades
No practice this time..!! W8 R1 
