Weak knees week 3 advice

[Gerri9237]

Hi . I am in in the middle of week 3 Couch 2 5 k and for the last week my knees have felt so weak all week - not a sharp pain but literally no strength or support in them .. struggling to get out of bath / down stairs etc. Does not feel like an injury but simply like they can’t support me. I am not huge .. probably a couple of stone overweight which is going. I am completing each run very slowly but since this my runs are barely a shuffle. Should I stop or power through and does it get better ? I am doing this with a friend and would like to not have to start again if possible. I warm up and do cool down stretches but the next day feel as though I can only hobble ... just since week 3. Can’t go any slower and will be really sad to stop. Prior to this haven’t exercised for many years and I do a desk job so am hoping it’s just a case of building strength up but I’ve been suffering for a week now and need to see and end point to this issue so I can actually enjoy it. Anyone had similar? Should I stop. ? Many thanks.

[Roxdog Graduate]

It sounds like you might benefit from some strengthening exercises to support your running. Squats, bridges are a good start. As new runners, we need to byild our leg strength. Unless you are in pain, you're probably fine to carry ob, but building an exercise regime might be useful. Good luck, you'll be fine! Take a couple of rest days perhaps.

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

Enjoy your journey.