Knees!

[Cudrik]

Hi, I've just finished week 2 but my knees are really stiff and quite painful and aching. Does anyone know if this is normal as I haven't run for years (as advised by a couple of friends), or do I need to do something different? I don't want to have to stop as I feel really motivated to do this. I have ok trainers.

Thanks.

[John_W Graduate Ambassador]

"as I haven't run for years (as advised by a couple of friends),"

They told you to stop? Or they told you to start running again?

[Cudrik Graduate in reply to John_W]

They said it was normal for my knees to be sore to start with.

[John_W Graduate Ambassador in reply to Cudrik]

They're correct - but it vary from person to person.

It's important you literally go slowly and softly. 2 good videos as reference for you:

youtube.com/watch?v=9L2b2kh...(Not working as expected?)

youtube.com/watch?v=kQ5wQ5N...(Not working as expected?)

[Cudrik Graduate in reply to John_W]

Thank you. I must admit I have been running too fast so will be mindful of this tomorrow.

[John_W Graduate Ambassador in reply to Cudrik]

Forget any notion of 'running'. It conjures up images of speed.

For C25K and especially after not running (!) for a long time, think JOGGING instead.

So, nice and slow, easy, relaxed - it really shouldn't feel like any effort at all. You are not 'working out' trying to build a good sweat and get all breathless - no, no, no. That way lies trouble. Just slow right down and enjoy. If end your session feeling like you could carry on, then that's perfect.

[John_W Graduate Ambassador in reply to John_W]

Trundlingalong - see both videos above and my response.

[Trundlingalong Graduate in reply to John_W]

Thanks, I'll check these out!

[Trundlingalong Graduate in reply to Trundlingalong]

cecig this is the thread with the videos xx

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

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.

[Cudrik Graduate in reply to IannodaTruffe]

Thank you.

[nowster Graduate]

It's normal for you to have knee discomfort in the first few weeks. It shouldn't be so painful you can't, for instance, climb stairs.

[Cudrik Graduate in reply to nowster]

Thank you, I'm going to slow down on my next run and hope my knees improve.

[nowster Graduate in reply to Cudrik]

Also look at the "running shuffle" video above. Overstriding can hurt the knees too.

[Whydothis Graduate]

I had the same problem, and nearly gave up as I was worried about damaging my knees. I was sitting with my feet up and a cushion under my knees for half a day after each run. Week 2 was my worst though - it kept getting better after that and by week 5 I had forgotten I had ever had a problem. Now, 7 weeks (I think) after graduating, I can run for 45 minutes without thinking about my knees, either during or after the run.

Just watch yourself though, and decide whether it is an ache, caused by doing something new, or a pain, caused by an injury. If the latter, give it time to heal before carefully trying again.

You will get there!

[Cudrik Graduate in reply to Whydothis]

Thank you. I think I have been running too fast so will slow down on tomorrow's run.

[Leo90]

I had the same issue after i started week 1, stopped for a while and restarted, pain was still there in my right knee. I iced it after every run, also wore a knee strap/pad (got it in decathlon for about £7) and i also started wearing thick socks - this really helped, i think the socks absorbing a lot more of the shock. I have no knee pain at all now. But i definitely think the issue is with going too fast. Im almost on week 4 and have really slowed down my pace. Really makes a difference! Hope you get the pains sorted

[Cudrik Graduate in reply to Leo90]

Thank you.

[Cudrik Graduate]

Just thought I'd provide an update-I bought some decent running trainers and slowed my running down to a much gentler jog, and my knees are LOADS better already (2 runs).

Ice was also a great help .

Thank you for all the advice and encouragement 😀

[paulb68 Graduate]

Doctor Joe on YouTube has some really good knee strengthening videos for runners.

[Kes101 Graduate]

Hi I could have written that word for word. I'm also two weeks in. Could you give us an update date please. Be interested to know how you're doing 😊

[Cudrik Graduate in reply to Kes101]

Hi, buying new decent trainers (Asics) and running socks made a huge difference, as did following the advice in the videos above about 'jogging' styles, ie slow small steps. I graduated this week so am really glad I persevered. Let me know how you get on 😀

[Kes101 Graduate in reply to Cudrik]

I repeated week one and did my first of W2 runs yesterday. After watching the video and forcing myself to slow down yesterday it was amazing the difference. Now feel very positive about being able to finish until I reach the end. 😁