I'm 67 I used to run and I currently cycle as my mode of transport so I thought couch to 5K would be a good way to get back to running. I enjoyed the first couple of runs, but by the end of the first week (or to be accurate I repeated run 3 because I didn't feel ready to move on) the backs of my knees seemed to totally seize up, I could still cycle but could barely walk and not run at all.
I had been keeping to the rest days between runs, when the backs of my knees started to stiffen I did some exercises, which maybe exacerbated this - but I just don't understand it as it never happened to me before, has anyone else had a similar experience?
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ScorpioSloth
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I'm no expert but a runner's best friend must surely be their shoes??With cycling I am sure you have invested in a decent bike, so same thing really. In normal times I would suggest 'gait analysis' at a specialist running shop but guessing that might not be feasible at the moment. Maybe 'Google' your local shop and see what they can do for you. You do need something with support and cushioning and more so as we get older.
Thanks for your suggestion. Actually I have a very basic bike, as its for getting from A to B rather than for sport, and I go over different surfaces, so neither a road bike nor a track bike.
Will look into gait analysis when the lock down is over.
Probably not, I guess I thought, I'm reasonably fit, I ran before, a minute isn't long, and went for it, all of which assumptions probably incorrect, thanks for responding.
I'm a cyclist too and although it's a great form of exercise the demands on your legs are different. You may find it helps to do some fast walking before going back to couch to 5k. Your ham strings and calf muscles will get a good work out and prepare you for starting on your running journey.
No, I've really looked to find specific exercises (because I remember when I first started running many years ago there were stretches in the middle of the run), If you have any you can advise I'd be grateful. I did some yoga sequences, but they seemed to make the stiffness even worse.
They were given to me by somebody on here at the height of my issues with my calves and it really made a difference. You may also want to look into knee strengthening exercises as well.
You’re welcome, and I hope it helps. The other thing I did during my issue was rest extra days, sometimes two additional days just to let myself repair. I still do that now if I feel my legs could use a bit more time.
Definitely agree try the exercises. I had really bad calf pain and these made such a difference. Also an extra rest day when needed is no bad thing. I repeated each week twice before moving on as that seemed to work for me. Keep trying!
I ride and am working on my couch to 5k too. I find I'm using different muscles so it has affected both my bike rides and my runs depending on what seemed the more intense workout. I don't do stretches beyond a walk or easy ride to warm up/cool down so perhaps heed the advice given regarding that? I've just found taking it a bit easier and having a longer walk for the warm up helped me. Good luck.
I had a terrible time with my left knee. Could barely walk too. I took ages to complete c25k. I had to repeat weeks as I couldn’t complete the runs, I had to restart x3 and I took 3-4 weeks off each time as the pain was so bad. I now run on a treadmill and that seems to lessen the impact. I also do knee strengthening exercises (easily found on google) . I take 2-3 days between runs and I find that really helps. I now run 5k and I have no pain at all. I’m hopeful that I will be able to run outside exclusively at some point. Stop as soon as it hurts, rest, elevation and ice. All this worked for me, but just be careful you don’t do any irreparable damage.
One thing I found with C25k is that I had to set my effort level to my legs rather than my lungs - because I was fit from other sports, aerobically I could have gone much further and faster but my muscles and joints needed more time to adapt. Stretches, shoes and plenty of rest should help.
I had same problem with the back of my knee. But followed the advice on here especially warm up and cool down exercise as well as drinking plenty of water. Also slowed down. I’ve just finished week 2 and have no pain. I’m same age as you. Good luck.
Hello,Sorry to hear about the pains in the back of your knees. It's good your seeked support from the forum. I don't have anything to add really what of what has not been written and I'm quite a newbie to C25K.
But just wanted to share my experience in saying that decent gait analysis decent running shoes, cool down exercises, working on running technique, strength training and pace have all worked wonders for me. I had problems with my knees and also the back of them too. I thought I'd have to quit. Now I can say after doing the things advised and taking time out when needed and repeating weeks I have no more pain in my knees at all when I run or during the day. So please don't feel discouraged 😊 I also went to a good physiotherapist who gave me specific strength training exercises for my needs.
I have a hunch that you are expecting and driving pace in a programme where pace is explicitly irrelevant... no-one is not (physically) ready to move on to the next week if they completed the previous week sustaining a running motion (however slowly) in the run segments and a walking motion (however slowly) in the walking segments. It's a confidence thing. The programme doesn't actually get harder as such, not if you've completed the previous weeks... nothing, in my view, is as hard as Week 1
Another suggestion is to look at your running surface which can make a huge difference. Obviously some people's choices are going to be compromised by present circumstances - I can't say my knees much liked me running round the (uncarpeted) house when I was re-doing C25K last year and before I got back to driving up the hill to the empty wood again (garden would be lethal)
Are you hitting the ground heel first? I know the coaching script says this but much gentler steps further forward on the foot will be easier on the body.... and smaller steps too.
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