So I turn 35 at the end of the year and I’m the unhealthiest I’ve ever been so time to press the reset button! Also been struggling with my mental health so thought couch to 5k was the perfect kick start I needed!
Went on my first run today and on the last minute of running my knee gave out! Had to stop half way through after feeling something pop! Carried on with the walk and cool down but it’s killing me now!
So gutted am in the best mind set I’ve been in a long time to take on something like this and I really want to keep going!
Had even bought some proper running shoes to support my feet as I had a suspicion my joints would take a battering just thought I’d get a little further in than day one!
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Unfit-nearly35
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11 Replies
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On no, that's awful. Sounds like a trip to your GP is in order. It's not the end though, just a false start.
I have dodgy knees and had physio last year, I now wear knee supports whenever I run but yesterday (Week 4, Run 3) my shins really hurt but I ran through the pain albeit very very slowly. I knew that I shouldn't have carried on but, like you, I'm doing this because I suffer with mental ill health and found that this helps me enormously.
People on here have been a great help and are very motivating so reach out when you need support.
It’s nice to know it really does make a difference to your mental health. Sometimes it’s hard enough to face the day let alone going for a run in the rain!
Welcome. Sorry to hear it didn’t end well today, but first I gotta say well done getting started.
I had really bad knees when I came here, I’d had two surgeries to each and daily pain for 30 years. Now I’m pain free and heading to a half marathon... so this isn’t the end. I ran nice and slowly, avoided hard surfaces, landed my feet flat and under the body, and bought some good running shoes. If we can lessen the impacts like this then the joints will use what’s left of it as a trigger to strengthen themselves... and the NHS Strength and Flex plan is great for “rest” days as it will strengthen every bit of you that is used for running.
Here’s hoping the knee isn’t too serious and that you’re pain free and ready to resume soon.
Stick with it! You’ve already leapt a huge hurdle by committing to this. If you need to take a couple of days to recover then that’s okay. Whilst youths app provides you with a 9 week program, there is nothing to say you can’t take longer; there are loads here who have and have lived to tell the tale! Unfortunately, the aches and pains are part and parcel of being in your mid-30s. I turn 40 in March and can’t recall the last time I stood up without a groan!😂 I completed W9R1 tonight; felt great, no issues. Sat down for dinner, went to stand up and my knee has ballooned. Currently sat with an ice pack on it. No doubt I’ll be ready to go again on Weds/Thursday. Welcome to the world of running regularly! I hope you enjoy it as much as I am!
Welcome to the forum, well done on getting started and commiserations on the injury.
This guide to the plan is essential reading healthunlocked.com/couchto5... and includes advice on pacing, minimising impact, dealing with injury and many other topics.
Rest up and if it does not improve, see your GP or physio.
Congratulations on starting. And so sorry to hear re your knee. I agree with the others - check with your doctor and a specialist if necessary. I tore my minuscus several years ago. Took a while and a specialist to identify what it was, but it was an easy and routine keyhole surgery fix. (Then the other knee did the same a short while later - apparently this frequently happens. Equally easy to fix & quick to recover.)
For me the most reassuring thing was getting my shoes from a specialist running shop. They filmed my gait on a running machine and advised accordingly. The chap in the shop clearly knew his stuff too and predicted extremely accurately how each shoe might feel. In the end I got some which I swear help me even walk faster (!) and I’m reassured that they are supporting me in just the way that I personally need at this stage. (I always seem to start with a little limp before I’ve warmed up - it’s important to take things really easily.
I hope you recover swiftly. Take it easily and gently. Although I’m not far through, this program seems to work and I’ve been constantly amazed by what I’ve managed to achieve- especially with the help of the trainers on the app - and some support on this site.
It’s also been really helpful for my mental health too and I know for others’.
Happy and swift recovery. Be sure your shoes are perfect for you, take it easy - and enjoy..!
👋Welcome! So sad you have had this set back. Get some medical advice before proceeding. While you are recovering read all the links you will be given.
Google Japanese slow running & look up Static warm ups. This will all help you when you get going again, and you will. This is just a temporary blip which we have all been through one way or another. 🌺
Hi there! I can see you posted about your knee pain a while ago... How did you get on? Are you still running and how do you feel? I'm interested partly because I've done my knee in after only four runs and am gutted as like you i can see so much potential good in this programme. Thanks and hope you are doing ok 🙂
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Will my knees stop hurting?
Hurt my knee apparently
W1, R1. Help, already moaning! 
My 'Couch to 5k' diary (wk9 d1)
I have hurt my knee!!!!!
