Knee pain

[shammy49]

Hi, I’m a newbie to couch to 5K and I’m absolutely loving it. I started doing it due to what I suspect was a bout of Covid-19 back in March, although undiagnosed as I had to stay at home. It’s left me in a state where I’m out of breath really easily now just from doing minor tasks. I’m currently on W2R2 and have to say I’m noticing a definite improvement in my breathing. Whilst it was going really well after my last run I’ve been suffering with knee pain and I’m devastated I can’t get out. Hopefully it won’t last to much longer, I’m desperate to get out again.

[Thisoneistrying Graduate]

Hang in there. I remember similar the first time round. Make sure your shoes are right for you, (I learnt the hard way), and I bet you'll be back out there before you know it x

[shammy49 in reply to Thisoneistrying]

As a complete novice I never even gave it a though about different types of running shoe, I just choose a pair and off I went. I’ll do some research into footwear to see if that makes a difference. I appreciate the advice. X

[Sazzy89 Graduate]

I had the exact same problem to the point I had to stop half way through one of the runs and could barely walk home. I had to rest it for a week as I didn’t want to do any further damage. After that I had niggles for a couple of weeks and after my runs it would feel sore but now weeks later it’s perfectly fine.

Rest up, don’t rush out to do the next run and I’m sure you’ll be great x

[shammy49 in reply to Sazzy89]

I’m absolutely itching to get out but I really don’t want to do anymore damage that will cause me to be out longer than I need. I’ve had some great advice from everyone and really appreciate it. Thanks.

[Ibis3 Graduate]

I had some knee trouble earlier, but I've been alternating Couch to 5K days with the Strength and Flex series:

nhs.uk/live-well/exercise/s...

and I think that has really helped. My knees and legs seem to be a lot stronger now, and it's also helped me figure out how to stretch properly after runs.

[shammy49 in reply to Ibis3]

Thank you for this, I will definitely be incorporating this into my routine. I do basic stretching afterwards but probably not as much as I should be.

[IannodaTruffe Mentor]

Welcome to the forum and well done your progress.

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

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

Enjoy your journey.

[shammy49 in reply to IannodaTruffe]

Many thanks for this information. I’ll do anything I can to get back out running. I never saw myself as a runner or even trying, now I wonder why i waited so long.