Proudly told a colleague about my Couch to 5k journey (I’m on wk6 R3 tomorrow) and she took the wind out of my sails by saying, isn’t running bad for your joints? (‘At your age/weight’ wasn’t said but probably implied!) Now it’s come back to bug me - is there any truth in it?
Joints?: Proudly told a colleague about my Couch... - Couch to 5K
Joints?
Written by
MarybellM
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58 Replies
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If your feeling good keep it up. If you start hurting more than normal, , ease up to a brisk walk. It takes time but hang in there. I'm 62 and try not listening to negative comments.
Thanks for replying. Finding it hard to sleep tonight! Loads on my mind. Planning to get up early and blitz the run 🏃♀️ and ignore the comments as you suggest. I have one dodgy knee which gets sore after but not during exercise, but it’s been a bit iffy for years, even in my walking only times (before Cto5k) . I wear a knee support when running and so far it’s not been any worse. Will stay positive. Thanks again.
Oh my goodness, there’s always one person who has to say something like that. They’re usually struggling with their own issues so take the good advice from what you hear and leave the rest. As for running being bad for your joints, I’m sure it is for some people but rather like saying “airplanes are dangerous, don’t they crash”... of course these things happen but there are so many things you can do to limit the impact. You’re doing the right things by the sounds of it, listening to your body when your joints ache, wearing a strap, take medical advice, build up slowly and in the c25k app you can hold on weeks if you don’t yet feel up to moving on... go with your body and enjoy it.
FranglaiseGraduate
She is probably in complete admiration of what you are doing and would like to do it too. One of mg knees plays me up from time to time after a run...but I have stuck to the program and respect the rest days so as to prevent injury. I feel like my knee has got stronger as I worked through the program and bothers me less frequently these days as Im slowly upping the running time weekly....hope yours is the same as your running legs get stronger.
Thank you for the reply - I hope you’re right about the knee. It can only make sense that building up stamina, muscle strength and (hopefully) weight loss will help the knee function. That’s what I reckoned when I started. I’ve just realised that the knee flares up when I’m a couple of stone too heavy. Right, I’m back on this health thing!!! Thank you so much! X
My husband had always had knee troubles and it was a reason he would never want to try running with me. Then a year ago he decided to lose weight and exercise more, including doing C25K! Can honestly say that since running (and losing weight) he has had NO knee trouble! I always get people tell me “running is bad for your knees, hips etc” but I think it’s just an excuse they use because they haven’t discovered the joys and physical benefits of running themselves!
Thanks for sharing that Lag57.
I've always had knee problems since my 20's, I wear a knee support when I'm out running and although my knees are more tender, I'm not experiencing a real problem whilst doing the running. Only after when I'm trying to go on my hunters. Have been hoping if I keep at it, they will eventually strengthen up more. This reply gives me hope.
Always make sure you rest a day in between MaryBellM and good luck with the rest of your training.
The weight loss has to be great for the knees too. That will be why I have fewer problems too as there is two and a half stone less of me. Thanks to following slimming world recipes.i totally recommend it.
RealfoodieclubGraduate
It’s 6am and I’m getting ready to leave for my 6th HM, since I was 28 I have been riddled with osteoarthritis, I can honestly say Running is the best thing I have ever done to look after my joints. I am painkiller free and the only time my arthritis bothers me is when I can’t run. It is an old fashioned phrase and the thinking has totally changed about it now. Run happy. Rfc x
You are a true inspiration. Thanks for sharing that - That’s amazing you are pain-free. Brilliant! Will definitely now know what to say to the doubters! X
That speaks volumes...amazing that you are painkiller free and doing long distances too.
Madge50Graduate
Simple answer NO!, just take a moment to reflect on the person who said this to you, what age are they? What fitness activity do they undertake? And where have they gleaned this (rather dubious) nugget of wisdom from? I have only ever heard such phrases from people who do not participate in regular exercise.....
Variety of exercise is good for your whole body, however, they key to gaining strength is taking things slowly and allowing your body to adjust and grow strong.
You keep doing what you’re doing, (they’re probably in awe of you and wish they had the guts to do the same) in fact, invite them to try it......!
Mx
Thank you Madge, for such a detailed answer. I will put these thoughts firmly out of my head and keep enjoying my runs. Today’s run (W6R3) will be a challenge - as they all are- but I’ve managed the rest so far...!
You know there’s a push coming up at parkrun in the next couple of weeks for GP’s to ‘refer’ patients to parkrun......(it doesn’t have to be ‘run’ it can be walked) .........I know of 4 GP’s who regularly attend my local parkrun.....the point is regular activity....
You keep going lovely, slow and steady.....you can do it
Mx 💪🏃♀️👍
GoogleMeGraduate
All you have to do is point out that you are following an NHS programme... you could even say "Maybe so, but it is good for my cardiovascular system and it is better to need a new knee or hip than a new heart or brain..." or "It is good for my bone density" Or just "Did you mean to be helpful?"
It is funny how people seem to focus on the negatives of running specifically, it doesn't seem to happen with swimming or cycling or the gym.
I am sure it is possible for running to be bad for joints (I choose to keep off roads and pavements as much as possible personally)... but there's running and there's running... there's *sport*, the pursuit of excellence, of extremes of performance, where it is your job (or as much your job as you can make it) and there's running as part of a well-rounded healthy lifestyle.
You go right back to your well-earned pride!
BeccymGraduate
People and their opinions. I have someone that tells me how bad running for me is everytime I see her.
Running actually improves bone density and can strengthen joints because it builds muscle taking stress away from cartlidge.
This is important for women especially those of us in our 40s+
What I know about running is it helps my mental health and can turn my day around when I am spiralling down. It has also helped me build social connections as once you get more into running you find the community is a friendly one.
Is that true that running builds bone density? Oh, that makes me so happy if you're right - as a woman of an, ahem, certain age, that's been worrying me a bit.
This is one of the great benefits to women taking up running - on those rest days as well as building muscle, new bone cells are made!
Wow, that's brilliant!
sciencedaily.com/releases/2...
The university of Missouri has done research
WarGamesWiddowGraduate
Oh that is so sad. 😞 why do people have to be negative? So I’ve been getting lots of aches since running (& weight & age is also ‘apparently’ not on my side... according to the perception of people around me.)
I’ve seen a couple of Drs and Anatomy specialists since starting this journey and not one of them said I should stop running and try something else. In fact they positively encouraged the move towards getting myself healthier. Honestly, age / weight blah blah is just a number. You can do! Do what makes you feel good! 👏👏 xx
Take no notice of the negativity MbM!! You know your body better than anyone else. We are of a similar age, yes lve had problems with my knees. I’ve used knee strengthening exercises to resolve this. Don’t let anyone take the wind out of your sails!! Be happy & enjoy your running 🏃♀️🏃♀️🏃♀️
Well obviously it depends on how well you look after yourself and how you run.
I tell you what IS true. You need passion in life and a fire in your soul....and people who stoke that fire not piss on it.
I’m full of wind 😂
Serenity0365Graduate
I used to think like your colleague, literally for decades, and then over the last 5 years I've read a number of books on the benefits of running and people's inspirational stories and I've been aware of the NHS One program and I don't know what happened but at some point I decided to try the C25K. I'm now on week 6 and it's one of the best things I've ever done. My left knee is weaker than my right and so I'm just very careful. I can't recommend C25K enough. At work I tend to avoid colleagues who are not into running and leave my running discussions to colleagues who I know run themselves. Great to hear you have embarked on this journey.
Avoid negativity at all costs. I have dodgy knees and now on W7R1. As I’ve lost weight this eases the stress and pressure on my joints. My BP was high and this is now optimal. I just go slow and make sure you have rest days as this helps you recover for your next runs. Good luck with the runs and the benefits outweigh all the negative stuff!
OldflossAdministratorGraduate
Nope...if you have arthritis or similar there may be issues but we have addressed that in many of our historic posts.
I am 69.... last year, I had an MRI scan.which involved knees and legs; my consultant said,
and I quote." You have great legs and wonderful knees, carry on doing what you are doing".
Some folk enjoy putting us down.. envy is usually the motive. You are doing wonderfully, relax into these runs and enjoy.
Try these exercises for your knee
I’m also scared about damaging knees -on week5 now - I walk a lot and a bit of running is fine, but I’m not sure the knees will be up to longer distance..
So I’m trying to alternate with the Strength and Flexibility series, can’t tell yet if it really helps, maybe others have more experience
Ions123Graduate
Just to echo everyone's comments; it's better to exercise than not!
If you have any doubts about your joints or any other health aspects of running, see your GP.
Good Luck to you, MarybellM, and enjoy!
There is good advice out there if you have any pains, niggles or issues. Make sure you read the faq blog post, valuable advice in their.
Curly44Graduate
I read that women and men have been doing the ‘wrong’ types of sports for their bodies.
Women get the menopause and bones weaken so they should be doing running,weights and sports usually associated with men and that men should be doing yoga and Pilates (usually associated with women) as they grow up because men stiffen up as they get older.
If you’re enjoying your sport and feel healthy and flexible then who cares what your colleague said.x
Overwhelmed by all your great advice and responses! Thank you to all and sorry I can’t answer you all individually as I usually like to do. Mainly, I need to get going this Sunday morning including my W6R3 run, which I can’t quite believe I have now reached! You are all so generous with your time and support. I definitely wouldn’t be at this point without this forum. As I set out for each run I always take with me the messages of encouragement. Thank you all x
annatoninaGraduate
I had a weekend of really intense joint pain after my first run of week 8 that came out of nowhere, started in my knees and then spread to my ankles and hips and eventually even my arms. I took a week off running and did the knee strengthening exercises Oldfloss has linked above and I have had zero problems since. I'm not sure really whether it was because of the running or because I'd caught a bug or something, I did overdo it a bit in the weeks leading up to it outside of the running. I graduated last week and haven't even had a twinge since. Those knee strengthening exercises are really good and I think as long as you're following the program and taking your rest days your joints will be fine!
Definitely going to look at these knee exercises.
HatmanGraduate
Remain proud of being a runner MaybellM. Poor stance during running could well be bad for your joints.
Read The FAQ posts for body position etc.
Watch Japanese Slow Running Man on YouTube for how to land on ball of your foot demonstration.
You have done most of the course. How do you feel? Tighter tum? Breathing better? “Can do” attitude? Lost a lb or two?
Any joint ache?
Keep on running slowly and safely.
Astra5Graduate
Another tip is to get your “gait” checked at a good running sports shop. I have had a knee problem now and again (not bad bad) but enough to stop me doing any exercise before. I had my gait done a few weeks ago and paid way more than I expected for new 🏃♂️ shoes and moulded inserts but tbh the best £££ I have spent. I call it a health investment because I feel no joint impact at all since. Something to seriously think about 🧐
I’m actually planning to buy some running shoes next week in Glasgow. Visiting the mainland and big city for work meetings.
I have bought any old trainers over the years 20-30 quid but after reading some stories and advice I bit the bullet and went to a recommended running shop. The advice was fantastic, got me thinking about my future joint health. The lady was not pushy at all and I ended up with some Asics that were in the sale £99 😳 and also bought the personally moulded inserts £45 and have not looked back. No joint or foot niggles at all and they are so comfortable and light. Hope you get a good shop and salesperson too.
DiscoRunnerGraduate
That’s old school thinking! I recommend this to everyone, but this could really work for you. I run using the Japanese slow jogging technique m.youtube.com/watch?v=9L2b2...
It’s low impact, so very good for new runners and those of us not in our first flush of youth!! It’s called nico nico (smile) in Japanese and I really do run with a smile on my face as running this way and at this speed is enjoyable and pleasurable.
There are many people who have started this older than you, and the wonder of this forum is discovering that running is for all of us, just listen to your body, take extra test days as and when needed, plenty of fluids on rest days and run days, oh and your brisk walk can be much faster than your run. And you too can do this.
As to the colleague, some people can’t help being unhelpful! Let them see you progress - you’ll be staggered by what you can achieve. Trust the plan, believe in yourself and take it nice and slow! Good luck x
I’ve watched this clip and it was a revelation. Really changed the way I run and my enjoyment of it. Thanks for sharing the clip - I’m going to watch it again!
Very interesting, and now I don't feel silly for being a slow jogger! I did a 10k last week and had to walk quite a bit towards the end as I'd pushed myself too hard in the beginning and ended up hunching my shoulders. Bad form! Thanks for sharing.
ellewood7Graduate
I just want to echo what everyone else has said so brilliantly. I am also have dodgy knees but have found that doing c25k has helped- I’ve had to listen to my knees (what a great phrase!) and sometimes had a longer break or stayed on a certain week but the fitness that has come with running has definitely overall helped. You do you boo 👻.
There’s always people that want to be negative Nancy’s.
As with any sport there is risk of injury but that should not be a reason not to try!
Where there is risk of injury and if you think you are particularly susceptible to it, there are ways to manage and reduce risk. For knee issues I’ve ensured I’ve introduced stretching pre and post run, it mindful of the turf I run in and I take it at a slow and steady pace and I listen to all the advice on the faq blogs. I’ve reached W7 and (touchwood) bar some small niggles which I’ve dealt with along the way, I’m doing OK, so negative Nancy’s can sit down and shut up! Xx
John_WGraduate
Utter nonsense spoken by someone who hasn't got a clue what they're talking about.
Did you know that walking may be worse for your joints than running? Why? For a given distance, you're in contact with ground for longer and so the forces on your joints are overall, greater, over time. Have a look at this:
Scooter69Graduate
Everyone knows a mood hooverer! I now have virtually no cartilage in either knee after 5 lots of surgery but am running regularly and long distances without problem. If you feel good, keep going. The issue of whether running does or does not adversely affect your load bearing joints is nothing like as simple as your colleague implies. The cardiovascular, mental health and social benefits of running cannot be disputed.
Rotti57Graduate
Reading your comments and the replies have really inspired me. I gave up running in my 30s on advice from my chiropractor. However having done years of Pilates my back is really strong now and I decided to give the C25k a go. No problem with back so far, knees slightly sore but not whilst running. I'm 62 and really enjoying my running again. I did feel if I could manage 30 mins 3 times a week I would be happy but now I feel if I get myself gait checked I could maybe do more. WOW onwards and upwards 😉
My wife had trouble with her knees for years so did no running at all, finally got diagnosed with hypermobility, took up c25k last year at 48yrs old her knees are better than before si keep up the good work, if you get real pain gi to the doctors for advice
I think any impact exercise is likely to give problems from time to time, irrespective of age/weight/fitness level (within reason of course), but you are following C25K so as long as you warm up well/ cool down properly and listen to your body if it is hurting, any damage will be minimal.
I have experienced calf sprain (very ouch) and hamstring/glute pull and soreness (involving physio/chiro/Doctor) but probably because I ran without paying full attention to how I was running....but - and here is the good news - with rest and careful stretching it soon goes! As others will say, take your time, rest if you need to, drink plenty of water, but keep going steadily.
Oh, and regarding weight loss - i followed the 9 week sessions to the letter, just ate a bit less, drank more water, walked on rest days and was amazed to have lost nearly two stone in 9 weeks...😊
The ongoing good news is that with less weight (in my case a happy by product) I now put less stress on my joints. Plus, the endorphin release after an enjoyable run keeps you feeling good as well as doing you good.
One tip I found very useful; if you do have a sprain or injury, once you feel better, go back a couple of weeks and do that week again - you won’t lose out and it gives you an ‘ease back in’ to the process. I did this after my calf sprain and it helped me get going again.
Go steady....😁😁😁
mrrunGraduate
Well. I tend to simplify things. From where I'm standing it seems you're doing the right thing (my joints, initially resistant, got stronger than ever). Also. May l ask, out of curiosity, what form of exercise does your colleague practice? None? Hardly ever one? Thought so.
Do your thing and trust yourself. If you get injured (many of us did) you'll bounce back stronger, you'll receive advice and support from the forum, and you'll end up being physically stronger and mentally encouraged.
Tell your colleague I've sent my regards.
FatbottomgirlGraduate
Sorry to be late to the discussion! So I too have dodgy knees. I had to have physio for them last year when I was training for a walking half marathon. My physio informed me that running is actually easier on the knees than brisk walking as the impact through the joints is for a shorter time than walking. I invested on a great pair of trainers and got my gait assessed to ensure best leg alignment and it's been fine.
Some people dont want to see others succeed. Ignore them and be proud of what you are doing. Keep up the amazing work 👏👏🤗🤗
I’ve read through the whole thread again this morning - it will be my guidebook for C25k. Yesterday I completed the W6R3 and it felt like the best achievement and the best feeling so far! So, thanks to all of you again. Week 7 here I come, dodgy knee and all... x
limberlouGraduate
Whenever I pop in to see my dr, for minor things I hasten to add, she always asks “ are you still running? Oh good!! Keep it up!!”.
It’s helped to lower my BP, my arthritis is much better, my asthma ( brought on by a nasty bout of flu last year ) is much more manageable now and I sleep better too.
I too have a niggly knee which I sometimes wear a support for during a run. I find damp weather makes it worse. And at present I wear an ankle support ( fractured my ankle last year and it niggles sometimes) but I still managed a 10k on Saturday and would not give up my running now.
Don’t let someone else put you off . 👍👏 I’m 66 next month by the way.
FunnyrunnerGraduate
Just to say that for years I've suffered from bad knees and could never run any distance despite being a fitness kickboxing trainer etc. Two years ago I started C25K and my knees have, touch wood, been great. Ignore the negativity and enjoy the running!
BaddieThePirateGraduate
I used to be one of the people who would say that 😬. I'm running to strengthen my bones and having started running in my 50s I think my joints will last. My friend ran for years, since he was a teenager, and has had to stop in his 60s because he has worn his knees out. But starting at our age there isn't time to do that! For me the benefits outweigh the chance of damage to my knees. There will be people who can't start running at our age (nurses who have already worn their knees out etc), but for those who can run, I'm sure the benefits are worth the risk 😀
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