new runner failed at first hurdle!

[Hamilton10]

I did my first Couch to 5k run and enjoyed it, however I was in quite a bit of pain after it. Having left it a few days to let the pain subside, I decided I was being a wimp and should power through so started the next one. I didn't complete it and now can barely walk and am in loads of pain in my left knee. The pain is on the inside of my knee and I'm struggling to get up or downstairs or even around the house! Feeling very despondent and ridiculous plus it hurts!

[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.

[Instructor57 Graduate]

Oh no!

Have you been doing the dynamic warm up excercises AND the after run stretches ?

I did not do them for my week 1 run 1 and I suffered !

I now do them all religiously before and after every run and had no further issues

[Hamilton10 in reply to Instructor57]

Thanks for the response, no I didn't! My fault then, now can barely move at all so I think I'll try and do the knee strengthening exercises until my left knee improves and then start again. Very despondent.

[Instructor57 Graduate in reply to Hamilton10]

If it's any consolation, I could barely walk after week 1 run 1

I was sat with ice packs on my thighs !

The excersises will definitely help a lot .

Here they are .

Before run .

runnersworld.com/health-inj...

After run .

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

Hope it helps 😁👍

[Hamilton10 in reply to Instructor57]

Thank you and don't let me give up!

[Instructor57 Graduate in reply to Hamilton10]

Haha ok ! 👍

But do Recover first before you run 😁

[nowster Graduate]

I'd suggest you do a few half hour brisk walks when you're ready for it, before trying to tackle running again.

Almost everybody struggles with week 1.

Are you trying to run at speed rather than slow jog?

Do read the guide that IannodaTruffe linked in his reply.

[Hamilton10 in reply to nowster]

I definitely wouldn't say at speed but it may have been too fast for week 1 - as in a tiny bit faster than a slow walking pace! Yes am reading and re-reading the advice on the link. Thank you so much for reply

[nowster Graduate in reply to Hamilton10]

You might want to have a look at this about running technique:

youtu.be/kQ5wQ5NPKw4(Not working as expected?)

[Hamilton10 in reply to nowster]

will do, thank you so much

[Roxdog Graduate]

You will be able to do this. Knees are often an issue early on. Rest up and slow right down. Do you have decent shoes! I have arthritis in both knees and have to do a lot of knee strengthening exercises to maintain strength. But I have found my knees are stronger than ever, so please don't despair!

[Hamilton10 in reply to Roxdog]

Thank you, I do have decent shoes bought at a specialist running shop and I think you're right knee strengthening is key. I do have an existing problem in my right knee but it's the other one that's screaming at me!

[Roxdog Graduate in reply to Hamilton10]

I think sometimes a knee problem you're already aware of means you've already started work on it, so it's stronger. Same here - the knee which had the worst arthritis isn't the one which niggles. I think running on soft surfaces helps, plus landing gently. I remember reading that footfall should be like kissing the ground!

[Oldgirlruns Graduate]

I wonder if the problem is, as you say, your ‘powering through ‘. If it is, then slow down - you can’t go too slowly and your body will thank you!

[Hamilton10]

Will do, slower than slow!

[Speedy60 Graduate]

Knee problems are often caused by a weakness in the muscles running down either side of the joint. The strengthening exercises recommended here should help.

Don't let it put you off. Good luck 👍

[Peter44 Graduate]

You probably have been going to fast, have a look at the japanese slow running video, on you tube, really helped me, as I was like you, first few weeks, hobbling around the house, with painfull knees! 😂 maybe rest for a few days, before doing next run.

[Hamilton10 in reply to Peter44]

Will do, not much choice actually! Thank you for your response, it is so encouraging to get all this feedback.