Sore knees

Just did my second run and it was tough on my knees

I go to the gym twice a week and spend 20 minutes in a cross trainer and lost of weights , thought thus would be easy

Any advice for the knees pleezze

[UnfitNoMore Graduate]

Welcome and very well done getting started. Have a read of the guide to this plan healthunlocked.com/couchto5... which has lots of tips for how to do this.

It’s great that you bring a good level of base fitness here, that’s only going to help... but you’ll have some aches and pains as your legs condition to the new, high impact, exercise.

Knee issues don’t have to be caused my the knees... if you’re using the gym a lot and have stronger legs and core muscles than most new starters, the issue maybe coming from lower down... some balance and ankle strengthening work could help a lot... or still from higher up, maybe some planking could help as it’s about core stability as well as strength.

In the mean time, if you can run on a softer surface such as grass, land your feet flat and under your body (avoiding heel first landings) and slow down. Good running shoes help a lot too, there’s a section in the guide all about them, but it’s a little more difficult at the moment due to the specialist running stores being closed.

You can do this... enjoy your journey.

[Campionbouy]

Hi Mate I'm here if you need advise, I will google it for you 🤣

[UnfitNoMore Graduate in reply to Campionbouy]

Dr Google isn’t to be trusted mate... it’s a good search engine, very efficient data company, but really has a terrible record in diagnostics 🤣

[Campionbouy in reply to UnfitNoMore]

Yeah sorry about that, Kelvy is my cousin and I thought only he would see my silly comments oops, 🤦‍♂️

[UnfitNoMore Graduate in reply to Campionbouy]

No worries! Just replied below too. I love some banter and humour... wrap it in a little encouragement too, we know you love Kelvy really 🤣🤣

[Campionbouy in reply to UnfitNoMore]

yeah hes my best mate, and a top guy, looking foreward to our first 5k run together, hopefully in 9 weeks if we are allowed out to play 🤞

[UnfitNoMore Graduate in reply to Campionbouy]

Cool... I get the sense that may become competitive! With run trackers and apps like Strava it’s possible to run together at the same time in completely different places. Don’t worry about pace and the likes during the plan... it doesn’t matter... but have a great virtual 5k race together if you have to wait before you can do it up close and personal.

[Campionbouy in reply to UnfitNoMore]

Sounds great thanks for the info I will check it out 😁👍

[Roxdog Graduate]

I'm sorry that you didn't get a nice response from someone on the forum. We are a nice community! Well done for starting the programme. Maybe some specific knee strengthening exercises would help as running is probably using your knees in a different way to your other exercises. Your knees may just be complaining at the moment!

Maybe take 2 rest days in between your runs at this stage too and lots of warming up exercises.

Good luck and keep posting!

[Campionbouy in reply to Roxdog]

Sorry 🙂 Kelvy is my cousin so i'm only joking we have both just started and we plan on doing a 5k run together if we get through the course and when we can get together again, I didnt realise everyone could read the post, 🤦‍♂️ I love him really 😁

[Roxdog Graduate in reply to Campionbouy]

Ok, I thought you were a 'lurker'. I've probably been a busybody!

[Campionbouy in reply to Roxdog]

No it's my fault I thought it was a private message, it's just our sense of humour, it's my first post and I've already upset people oops....

[UnfitNoMore Graduate in reply to Campionbouy]

🤣. Ok... Kinda loving the banter... just please be aware that we have many people reading this forum, not all of them speak, and some may have been upset even if Kelvy himself knew it was a joke!

[Campionbouy in reply to UnfitNoMore]

yes of course 🙂👍

[IannodaTruffe Mentor]

The guide to the plan linked to by UnfitNoMore includes advice on minimising impact, stretching after every run and strengthening exercises, all of which will help.

Enjoy your journey.

[Healthisfun Graduate]

Hi,

I get sore knees too especially when I'm hillwalking, been using a magnesium after recovery product that works a treat and really helped me. I've only started running and used it today after my 1st run which to be fair isnt far. Exercises etc will definitely help and more rest days but if you would like more info later and want to ask how I get on over the next few weeks I would be happy to share my experience x

[mrrun Graduate]

My knee issue from 3 years ago was well documented here, I still look at that knee with a bit of trepidation.

You know how muscle groups work through your gym workout. Running is different. Your weight distribution, posture, stride and cadence can all apply extra pressure to one or both knees. I know that fit guys tend to go faster and think they can simply do it - coz they're fit. I did, and I was so wrong that it took months to heal that knee.

Check your shoes. Go to a shop where they can test your gait. You may need insoles. Simple checks will save you a lotta headache.

Once all is checked and fitted go and run as slowly and gently as you can. Forget about your gym muscles, slow is the key. You need to boost those muscles that aren't being worked on in the gym.

Remember, age's got nothing to do with it. It's about how you look after your body, how you listen to it, how you adapt and apply yourself. You can do it, man.

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Thanks for all the good advice

Me and campion boy will do this 👍