Sore knees

[Benson01]

I'm only on week 3 and my knees have started hurting, they never used to when I did this before, is it an age thing I wonder?

[crainer]

Am on Week 3 as well and my knees have started to hurt but I am just trying to power on with Deep Heat and having a couple of days rest

[purpledachsund Graduate]

I also struggled with this in week 3/4. I found taking shorter strides really reduced the pain!

[GoGo_JoJo Graduate in reply to purpledachsund]

Yep, ^^ this.

We have this idea when we start that we should be "running" with great long strides, gazelle like, but actually we're often over-striding which can cause knee pain and thigh or groin pain.

Your front door should always land directly under you and not in front.

[GoGo_JoJo Graduate]

It might be age, it might be pushing to hard/fast or it might be over-striding.

Try slowing first, if that doesn't help then conciously check your stride as you run and try to make sure that you're not stretching too far ahead with each step.

If it's age then try doing the nhs knee strengthening exercises in the faqs 💪👍😉

[IannodaTruffe Mentor]

It might be an age thing, a weight thing or a strength thing.

As the guide to the plan states, 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.

There is a link in the guide to knee strengthening exercises and stretches which will help.

[NetballKitty Graduate]

Weirdly, perhaps, my knees have improved over the programme. I've had issues with my knees since my teens (and am now significantly older with teenage kids!) from being slightly hyper-mobile and playing too much netball. I still play netball, and am used to sore knees - Ktape and tiger balm helps me. I was taping my knees for the earlier stage of C25K (although until Easter that also coincided with the netball season). I've now finished W8, and have found that the strength and stability in my knees have been improving throughout. I can kind of do one-leg squats now, which I couldn't do before. Hopefully you'll see an improvement too. Good luck!