Week 3 - an early hiccup :-(

[Jahblue]

Hi! I'm new here. I have just completed Wk 2 of C25K and have developed acute pain in my right knee with quite a lot of pain through the night. I am super unfit and was thrilled that I managed to complete all 6 runs (Wks 1 and 2). I struggled through run 6 as the knee pain had started by then. So I am now super frustrated. I have the will to start my Wk 3 runs tomorrow but am scared that I will cause further damage to my knee. Any advice gratefully received...I REALLY do not want to give up now!

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

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

and includes advice on dealing with injury, minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.

Enjoy your journey.

[Elfe5 Graduate]

Very well done for getting started. 😄

You should not be running with acute pain. Rest your knee & then when it’s recovered carry on gently. It might be wise to test your knee with a brisk walk when you think it is ok.

If you look on our Strength and Flex forum you will find knee strengthening exercises. 😄

[Jahblue Graduate in reply to Elfe5]

Thank you so much - I think you are right but it is tough to hear as it has taken me a long time to build up the motivation, which I now have - but frustrated my body seems to be saying something else

[Elfe5 Graduate in reply to Jahblue]

I really sympathise, - it’s frustrating at this early stage. - However, the program will politely wait for you! - You are not alone - everyone gets interruptions in their running journey.

It might be helpful to do some knee friendly exercise eg Pilates or yoga to hold onto your exercise habit. There is lots online. I hope you mend quickly. 😄

[Jahblue Graduate]

Well I rested my knee for 6 days... bought a knee support and ventured out today for Week 3, run 2. I’ve got over the disappointment of leaving such a long gap since week 3 run 1. And I did it. I’m going to see how my knee feels later today and if there isn’t too much pain, maybe the knee support and resting it has done the trick. Hope so anyway!