Week 1 done 😁

[Lion06]

Week 1 done, so proud of myself but my knee is really hurting me as I have arthritis 😩. Can anyone recommend some running trainers please

[AlMorr Ambassador Graduate]

Congratulations on completing run 3 of week 1, sorry about your arthritis, I would advise you to go to a specialist sports shop, get a gait analysis and tell the shop owner about your arthritis, he will recommend which shoes to wear when running.

[Lion06 in reply to AlMorr]

Thanks yes I think that is best as I have flat feet too 😩

[Dexy5 Graduate in reply to Lion06]

A lot of us had achey knees to begin with as our bodies got used to this new thing called running. If you are a member of a gym, you may find it easier on the knees by running on the treadmill for a few weeks.

There is a pinned post about running shoes, I’ll see if I can link it.

healthunlocked.com/couchto5...

Whoops , I see Ian has already done that below

[Buddy34 Graduate]

Great you've now completed wk1. The trainers that work for me may not work for you as we are all different. What I would suggest is Google ' Gait analysis near me ' and see what running shops can help.

You can discuss your pain and tell them you have arthritis and the staff will be able to help. Good luck 😊

[IannodaTruffe Mentor]

Well done.

Follow the advice in the guide to the plan on minimising impact.

This post about buying shoes may be helpful healthunlocked.com/couchto5...

[Fluffiness Graduate]

Well done on getting started and keep it up!! My knees (left in particular) used to hurt like hell till I got the gait analysis - proper shoes and socks for running. That helped massively and I wore a knee support for a couple of weeks also - not had any issues now and long may it continue! Very common, "runners knees" so don't let it put you off!!

[Comfortnotspeed]

Well done for completing. Sorry unsure of trainers and I’ll be watching for your answers as need the same advice. I’m doing this second time around and now using knee support; so far so good!

[Roxdog Graduate]

Well done! I also have arthritis in both knees and have spent three years working hard to get them to a point where they are a lot better. I used a walking stick for 3 months three years ago. I was worried about starting running and I did get a few niggles. The things below have helped me- and I am not an expert though!

Get the gait analysis done as recommended by others.

Do your knee strengthening exercises religiously.

Do a longer warm up walk. I do about 7-8 minutes.

Do dynamic stretches before going out. I do Qi Gong (bit like yoga or tai chi). It helps you warm up without all the static yoga poses.

Try to land lightly when you run.

Stretch afterwards.

Run slowly on softer surfaces than pavements

I think those of us with arthritis need to take extra care and put in a bit more work to get there.

I'm managing to stay injury free at the moment but never take it for granted.

Very good luck. Seems like a lot of effort but you will reap the rewards if you keep at it with care.

[Lion06 in reply to Roxdog]

Thank you for all the tips will take them on board for week 2

[CatMo13 Graduate in reply to Roxdog]

Great advice and I follow that too being in my 50s and prone to injury. Also have had hip and knee pain pain lately and wonder if it’s arthritic.

[Gogillygo Graduate]

Well done starting, I would agree with all the sensible advice here. My knees are a bit of a problem so when necessary I gave them a bit longer to recover between runs ie 2 days off and as things progressed I sometimes re-ran a week. If your BMI is raised adjusting diet to gently lose weight might help as well. I kept in mind my aim was to generally feel healthier and like life this is not a race to the end! Bear in mind exercise releases anti-inflammatory chemical, so if you can avoid aggravating your joints, by doing too much too soon you can tip the scales in your favour.

[Hidden]

Hi Lion06,

Whilst I don't have arthritis, I do have knee issues when running and I have found wearing knee supports has really helped to alleviate the pain after running. I think mine is more to do with incorrect knee alignment so I'm also doing exercises for my knees with a soft yoga ball.

Hope you find a solution.