W2R1 - Huge knee pain - any tips?: Hello, I am... - Couch to 5K

Couch to 5K

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W2R1 - Huge knee pain - any tips?


Hello, I am on my second week, finished the first run, and had never run before I started this training. I do a lot of yoga and walks though and I am on the heavy side unfortunately.

I have huge knee pains after each run, on both knees. It's a throbbing and shooting pain all around the knees up the thighs that starts as soon as I finish the run (no pain when I walk briskly/run) and it eases when I walk after the run but comes back as soon as I stay still.

I drink a lot the day before the run and stretch. I wonder if this is simply due to the fact that I am heaving and put a lot of pressure on my knees?

If you have tips to alleviate the pain I would be very grateful.


6 Replies

Great for starting c25k, you could have an extra rest day between runs . We do get aches when starting a new exercise but if it's pain maybe see your doctor 😊

MurielbezGraduate in reply to Buddy34

Thank you, will get extra rest and see how I get on 😊


I got some knee supports which help alot

MurielbezGraduate in reply to kez31

thank you! Will get this if it persists 😊


Welcome to the forum and well done on getting started.

This guide to the plan is essential reading healthunlocked.com/couchto5... and includes advice on pacing, minimising impact, stretching immediately after every run and knee strengthening exercises, all of which will help.

Enjoy your journey.

MurielbezGraduate in reply to IannodaTruffe

Much appreciated- will read now 😊

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