Is running not for me?

[MH2596]

Hey everyone. I started the C25K programme last year but got to the middle of the second week and had to stop due to bad 'Runners Knee' pain. Fast forward a couple of months I decided to give it another go but this time invested in Asics running shoes designed for over-pronators, bought Patella straps for both of my knees to assist with correct knee cap tracking as well as implementing proper stretching before and after my runs, however 2 weeks in, bad knee pain so I had to stop... is this a sign that running isn't for me and I shouldn't bother?

It's quite gutting because I really enjoy running and usually on the runs the limiting factor ends up being knee pain and not my stamina... would appreciate some advice. Thanks!

[UnfitNoMore Graduate]

Running is for any of us who have the use of two legs... actually, that’s not true, there’s some great runners out there who don’t have that.

I had bad knees from 16 years old until pretty recently after I started the plan, knees flared up, and I was pointed to the strengthening work that would help me. I’ve now been pain free for about 18 months.

Slow down, land your feet flat and under your body, slow down some more, run on softer surfaces, slow it down a bit, and do the strengthening work on your rest days.

Lots of information is in the guide to the plan healthunlocked.com/couchto5... and the strength and flex forum is a great place to start getting those knees strong, and hips, core, quads, calves, ankles, etc etc healthunlocked.com/strength...

What stretches are you doing before you run? If they’re the static ones (holding a stretch for 20-30 seconds) they will do more harm than good... they’re for after the run when they do lots of good.

You can do this! Enjoy your journey and come talk to us lots.

[MH2596 in reply to UnfitNoMore]

I completed these stretches after running: nhs.uk/live-well/exercise/h...

What stretches are advisable to do before running?

[IannodaTruffe Mentor]

Like UnfitNoMore I have always had dodgy knees and one of them has been responsible for me not running for more than five minutes in the last year, but having seen a physio and built up my knee strength again, I have managed to start running again.

Did you have a gait analysis before buying the shoes?

Much knee pain experienced by new runners is due to the impact stresses of running and poor supporting musculature, so you need to do all you can to minimise that. There is advice on that in the guide to the plan along links to knee strengthening exercises.

If you want to pursue running then there are ways forward and it is possible to overcome the issues.

[MH2596 in reply to IannodaTruffe]

Yeah I think the problem might be weak surrounding muscles, my job involves sitting for periods of up to 10 hours so my leg muscles don’t get used enough. In regards to gait analysis, I didn’t, however I have fairly flat feet coupled with one sided wear on the soles of my shoes so I assume I overpronate.

[IannodaTruffe Mentor in reply to MH2596]

Some of the strengthening exercises can be done seated.

[SueAppleRun Graduate]

Everything UnfitNoMore says, Ive had knee pain for over 30 years and now with correct trainers and a really slow pace i can keep going for an hour, I will never win races but oh it does feel good so slow slow slow and enjoy

Good luck

[Hidden]

Squats!

[Jell6 Graduate]

I am always a bit wary of medical appliances being used unless on specialist advice, sometimes they are doing more harm than good.

I would also still recommend gait analysis. I also thought I had the correct trainers.......😔

I'm sure you will get there, you clearly want to , good luck 🤩