Second attempt at completing C25K after injury

[LindaCh]

Hi all, this is my first post; I started the sessions last year and completed week 7 run 2, after which I jumped off my horse and landed badly, jarring my knee in the process. After being in some pain, I had xrays and was told I have moderate arthritis on the inner aspect of the joint and was told that running wasn't really a great idea! However, a year down the line it's settled enough for me to start again and I'm in week 5 with no real problems other than having to pause during the heatwave and repeat a run of week 3 before doing week 4. I take it steady (I'm in my 60's) and use gel pads in the heel of my trainers to keep the concussion to a minimum. Anyone else run with arthritic knees? My knee isn't completely pain-free and has fluid on it (have a yearly check up soon) but hopefully I'm not doing too much damage!

Another point; for the weeks where all the runs are the same, I use a garmin to time them as well as using the podcasts (which I find very helpful) and I try to see if I can just cover a little bit further distance in the second and third session of that week than the first one! I find that it motivates me to try a bit harder

I enjoy reading all the posts and it's great that everyone is so supportive. I think the program is very well put together and I'm really hoping I can get to the end of it this time, then I'll try parkrun!

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

This guide to the plan is essential reading healthunlocked.com/couchto5...

Enjoy your journey.

[SueAppleRun Graduate]

Well done it’s hard enough to run let alone run in pain

[LindaCh Graduate in reply to SueAppleRun]

Thanks, fortunately once I get going it is pretty well pain free, I wouldn't be daft enough to run if in severe pain and the rest days are even more essential to me - two days in a row would be asking for trouble! I also ride my horse every day - I think that helps keep the knee moving at least, and that doesn't cause any pain.

[Oldfloss Administrator Graduate]

Good to see you back... enjoy!

[grumpyoldgirl Graduate]

Hi Linda, welcome! I hurt my foot the week after I graduated, and had to start again once it was better. My knees aren't much problem yet, but I've got arthritis starting in my hands and feet, same age as you, and one of the reasons I'm running is to keep myself moving. Don't want to seize up like the Tin man! I also take it steady, with extra rest days if I need them. Pilates keeps my core stronger. Gait analysis and new trainers helped with the aches, but they haven't gone completely. But, I'm just as likely to start a run with a few twinges, and to find they've disappeared afterwards. So I'm very much determined to keep it up as long as I can. Let's see what we can do! 🙌

[Oldgirlruns Graduate]

Having spent my youth riding almost daily, I’m not sure I could even get on one these days unless it was with a very big mounting block! So well done you! I’m also in my 60s though fortunately no arthritis (yet) but very early in my C25K training I was pointed in the direction of a YouTube clip called Japanese Slow Running and it might be just what you need to save your knees. All the benefits of running without the jarring. Hope your annual check up goes OK - Happy running!

[LindaCh Graduate in reply to Oldgirlruns]

If it makes you feel any better I always use a mounting block or whatever is available too!! I have looked at the Japanese slow running and will pay extra attention to my technique - I already keep my strides fairly short so that my knees are not having to cope with my legs being over-extended. Will bear in mind and see how it goes, thanks!

[Lifluf]

I have a bit of arthritis in knees and hips. My advice is to take it easy, try Japanese Slow Running (on u-tube). The pace is slow and steady and your stride is shorter so you land with your knee over your foot. I also found that 2 days between runs in the early stages helped but I got there without painkillers. Good luck, be gentle with your joints and you'll get there too.

[Run46 Graduate]

Now that's dedication for ya, well done Linda...hope it works out well for you this time 😊👍