I have never felt like this before - so happy to be doing C25K - shoulders down, head up - owning it! Have been feeling more energetic, youthful, fitter, even at this early stage (W3R2). But now this! I know a lot of people have far greater challenges than I do, but today (a rest day too) - I got up from a chair at work and ping went my knee. I have no idea what happened - it was a completely regular stand up. But I really felt it.
Now, it's more uncomfortable than painful. I can walk on it and I even had to sprint (carefully) for the bus this evening, but I know it's not 100%. It's like a little twinge on the inside in the middle of my knee cap. Since I came home, my knee has been elevated - I've been resting (mostly), and now I have an ice pack on it. What do you think? Could I do a gentle, very slow treadmill R3 in the morning if it's not sore? I would be gutted if I had to stop.
I really want to do this. The advice I've found on this forum is for people with serious knee pain - that's not me, but I don't want to be irresponsible either. Thanks for your advice.
Written by
TigerBiscuit
Graduate
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The only worry I have with you running tomorrow is that you’ll “be gutted” if you have to stop.
You felt something and it’s not pain, it’s uncomfortable... so you could run. However, if that knee reacts badly to you running you have to stop. There’s no shame in that... it’s the intelligent thing to do. If you have an injury then pushing on is, well, dumb quite frankly. If you can go gentle and stop if you need to, then have a go... no expectations on that run at the start. If you can’t allow yourself to stop... don’t start.
I would just add that if it's not resolved itself after a few days rest then it's worth going to see a physio. If your Drs surgery is anything like mine going you might need to go direct/privately. Best to get these things caught early, but hopefully it won't come to that.
If it were me, id try a very brisk but low impact walk first.
I had one of those twingey aches in my hip last year, continued to "run through it" and dislocated my hip. About four or five months of Rehab and starting the whole programme from day one subsequently. Plus I missed out on an event I'd been training for and really wanting to do.
Thanks, IJ. I will be cautious. I'm pretty early in the program anyway, and I can afford to rest up a few days (with only low impact), without losing too much momentum. I can always start W3 (or even W2) again, but I was so looking forward to W4. Goodness - I never thought I hear myself say that about anything to do with running. What an amazing program!
Please be careful! My knees had always been my weak point when I started running. I started running two times before I found the C25K program. Both times I ended up with knee pain and the doctor said to me that I should avoid running and all other sports which have a high impact to the knee. With C25K and Laura I found the way to start running which led me to run (at the moment) 6,5 km without any knee problems. As Laura also said don't move on with the program if you don't feel good. When I felt knee pain (or something like a pressure in the knee ...) I rested up until it felt better or normal. My advice to you would be: listen to your knee, if it feels not normal then don't do any run (also no gentle run, but maybe you could walk instead). I know that's hard ... but it's better to rest for some days than for some weeks! And go back to week 2. Maybe it was too much for your knee. When I felt anything in my knee on run 3 of a week I didn't move on to the next week but repeated the same week again. So I needed about 4 months to complete the C25K program but I'm still running without any knee problems!! (And that even two doctors said to me that I will be never a proper runner!) So build your muscels with time and you will have a lot of fun with running!
Lots of good advice here, Lezlie. I decided to skip training today - and indeed I plan to give my knee a few days rest now. What is evident is that a bent knee for any length of time causes some soreness, but after some movement (walking), it gets better. So that's as fast as I will go for the next few days, and then I will either start W3 again or go back to W2, depending on how strong I feel. I will try to find some gentle knee strengthening exercises and see if they help too. I am delighted to hear that you completed the program, even with your earlier knee pain. Gives me hope. Thank you.
Sounds good that you decided to have a few rest days ... or maybe you just need to skip your training today and your knee feels better tomorrow. I forgot to say that I do a bodyweight training on my 'rest days' - except Sunday, which is a real rest day! I think it really helps if you do some exercises to strengthen the muscles which work with your knee (and the rest of your body, too ) So, you're on a good way!
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) So, you're on a good way! 
Iliotobial band 😪 - advice please
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Restarting! 
Week 4 - Have I got an injury and should I stop running?
