I’ve just started the C25k (W1R2) but feeling a bit negative as I’ve had knee problems in the past and I just keep thinking it’ll come back and stop me 😬 Could do with a bit of encouragement from anyone who’s managed it after similar issues!
Knee worries: I’ve just started the C25k (W1R... - Couch to 5K
Knee worries
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There are definitely people that have conquered knee issues here!
Well done for starting, that's the first step,
Do read the FAQ list of posts, they are very helpful (in the pinned posts section)
![Buddy34 profile image](https://images.hu-production.be/avatars/e08785ae53ff79fd7e4b23dae08aa3f3_small@2x_100x100.jpg)
Well done for getting started. I didn't have knee problems, but after running a few weeks I developed aching in my knees . I bought knee support and used them for 2 weeks and didn't have any more problems and didn't need to use the supports any more . You can do this, just go slow and try to land as softly as possible it just takes practice😊
That’s good to hear! I’ve tried knee supports in the past but they’ve just fallen down! Would you be willing to tell me what sort you tried, if it worked?
![LittleSallyRacket profile image](https://images.hu-production.be/avatars/826b73291d5ced0d080a3e45a43096c1_small@2x_100x100.jpg)
As someone who had never run before in my life, I had very sore knees after week one - so much so that I thought I wasn't going to be able to carry on with the programme. But then we happened to be going away for a few days so I had about four or five days' rest, and when I repeated week 1 after we got back, I had absolutely no problems at all - I'm now on week 3 and my knees are absolutely fine. So hopefully you'll be OK even if you get a bit sore at first. Knee supports might help too - and the right running shoes of course. Good luck!
![AdamB profile image](https://images.hu-production.be/avatars/82cf9ffa3455f13c06e529daf4c0ca18_small@2x_100x100.jpg)
Hi - just spotted this. I don't often post on here these days, but I'll throw in my 2 penny worth.
I've got arthritis in both knees. I initially did C25K myself about 5 years ago and now lead a post C25K group plus help lead two C25K groups. I run parkrun most weekends, race occasionally and typically run about 20K a week. Knee problems don't have to stop you running.
My advice would be:
1) slow down - take it easy, particularly at first
2) make sure you have those rest days. Take an extra day if necessary.
3) repeat weeks/runs if necessary. It may take you a little longer to get there, but you can do it.
3) by the time you reach week 4, you should be thinking about getting decent footwear. Go to a running shop that will observe and video you running to determine which type of shoe is best - running styles vary. Don't go to SD and buy the "prettiest" pair. It's worth paying a few pounds more (and they may not be more expensive than the discount store - my first pair weren't). It's certainly more expensive to go out and have to buy a new pair because the bargain ones give you problems.
![LUHAN profile image](https://images.hu-production.be/avatars/47a287cef08446e2a5a15989b46c6950_small@2x_100x100.jpg)
I have always had knee issues. Recently I have been to see a sports physio who gave me a series of whole body strengthening excercises to do so that other areas other than my knees can help take some of the strain. ( hope that makes sense) I am week 6 run 3 next ns am learning to listen to my body more than ever before. I am knowing g when to take an extra days rest or even do a walk instead of a run and wait. It will mean intake longer to complete but means I dont have to stop! Hope you can continue xx
![Debston profile image](https://images.hu-production.be/avatars/93873105455c5357688f30265b9a1fa3_small@2x_100x100.jpg)
I was worried about my knees too,as have had issues in the past. Two things that seem to have helped - I mainly run on woodland trails, bit less impact than concrete or tarmac. And I try to land lightly, rather than slapping my feet down, especially on the lovely downhill stretches where it is tempting to stomp along as fast as you can. Running uphill puts far less stress on your knees so much as I hate them, I try to include a few uphill sections. And just go slow and steady - and see how you get on. ☺ 👟
![Oldfloss profile image](https://images.hu-production.be/avatars/105fc46b2ead0530d0e1540d94760674_small@2x_100x100.jpg)
Well done you.. slow and steady is the mantra...
healthunlocked.com/couchto5...
Check this post for new runners.... relax and take it very gently.... try to land lightly..I call it kissing the ground with your feet
Try these to help too with your knee issues...
![arbitrarygenius profile image](https://images.hu-production.be/avatars/d5b15d8a7456423d81d6ed25bbddb3ea_small@2x_100x100.jpg)
I've had huge knee issues in the past (twice had to have physio) and always had problem knees. I popped a kneecap a little during one of the walks in week 3 I think, but it recovered a lot faster than previous times I've done it, and I ended up completing the week but on very very slow pacing and in the knowledge I'd go home if my knee twinged at all.
My knee definitely niggles. It’s happened before when I start exercising more after the winter. Physio says ‘runners knee’ not that I was running back then.
So- I followed her advice with some knee exercises and time on exercise bike (I hate exercise bike). But, there was also advice here focusing on running. The best advice for me was never run on consecutive days. Have done twice and really suffered.
Now, am ready for W7 and I’m know I’m going to have bad knee days, but gradually I’m learning how to manage it. Sorry this has been very me cantered. I just think if I can do this others can too.
Good luck with your journey 🤝👍
![Zebadee1 profile image](https://images.hu-production.be/avatars/0b94b287c327b7b790337dd513b2fb14_small@2x_100x100.jpg)
Depending on the kind of knee issues and if you are really worried, check with your doctor. I've dislocated both knee caps in the past (I've got stretchy joints). I found my knees were quite painful to start with so were a knee support. After a couple of weeks I actually found these were making my knees worse as the supports were forcing the knees to stay in place they didn't want to be. (That's my theory). I now wear the velcro strip support under my weaker knee, but don't think I actually need it. ( Just in my mind I think I should). My knees definitely feel better than when I started.