I have never run before so slightly worried about my knees.
I think i have mild arthritis, so concerned it will get worse if i do the
Couch to 5 k I'm 67 female, with no health issues and not on any meds
Anyone have any tips, as i really want to do this
Thanks in advance
Eve
There is growing evidence that running does not worsen arthritis and in some cases can actually improve it.
If you want to read more, look at the output from Esculier: google.com/search?q=esculie...
My advice would be to start and see how you go. And go slowly - very slowy!
For more reading, have a look at these and the links in them:
Welcome to the forum and well done on your decision.
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.
Thank you for the links . Eve
Dodgy knees over here! 🙋🏼♀️
Some anecdotal advice based on my experience of doing C25k with various knee issues (hypermobility, patellar subluxation syndrome, crepitus, bursitis and probably a bit or osteoarthritis too!):
Before each run, I’d recommend dynamic stretches (in addition to the 5 min brisk warm up walk) to get the muscles really warmed up.
During each run, I’d recommend considering wearing a patella strap on each knee to stabilise the knee joint. I’d also recommend considering having a gait analysis done at a local running shop to make sure you are wearing the correct running shoes for your ‘gait’. Knees are often where problems with foot placement and running posture manifest.
After each run, I’d recommend static stretching followed by 30 minutes of icing your knees. Religiously. This will condition your muscles and ensure any inflammation in your knees caused by running is reduced. If your knees are feeling a bit niggley, I’d recommend icing three times that day post run for 30 mins at a time.
Between runs, you may want to consider taking a few extra rest days than the programme suggests, especially if your knees are a bit niggley. I’ve taken about 11 weeks to do the programme (last run tomorrow!) mainly to build in adequate rest days for my knees to recover. So far, so good. Knees seem okay, not perfect, but okay.
Finally, you may want to consider your glute and hip strength and mobility. Again, a lot of knee issues can be the result of weak and inactivate glutes, so this can only help if you do have some knee arthritis. Getting your knee joints stable and working in harmony with your ankle & hip joints and leg muscles is key to avoiding irritation and injury. Lots of resources on YouTube on this, like videos by James Dunne.
If in doubt, do consult your GP or a sports physio who will be able to offer specialised advice.
Good luck!!
Thank you so much for all the information. I haven't heard of some of the injuries you have but does sound like your dealing with it in positive way. Good idea about right trainers and making sure i wear the right ones. i need to go to decatholon to get the right outfit, so while i'm there, i'll ask about trainers. I hope you managed to complete your run ??🙂
I’m 63 with arthritis in one knee (at least), just did week 4 run 2. All the advice above is excellent. The main thing is rest days, I did a 16 mile cycle ride on a ‘rest’ day, then ran week 3 run 2 next day and could barely walk for 2 weeks. Started again very gently, did 2 week two runs and carried on from there so hopefully no harm done.I do some dynamic stretches before the run and static afterwards. I drink extra water the day before as apparently this lubricates your joints. I take glucosamine daily. I do as much of my run as possible on grass to minimise the impact. Mostly though it’s about paying attention to any pain if it develops. If there’s a twinge I postpone the run until next day. So far so good, next run is week 4 run 3 so I’m over half way there! Even if this is as far as I go it’s a huge achievement for me to be able to run for 5 minutes and not feel like death!
Good morning and thank you for the information . You sound like you've done very well with all training. How great you've managed to do bike ride as well. I have the energy and time but just concerned about any pain i might endure by running. I didn't realise about running on the grass, thats very helpful to know. I have beautiful park near me, so thats the plan, to do the 5k in park. When i listen to the app, and hear how 5k works, it sounds very gentle start which is good to know. I see people running and feel very envious lol so i need to just start and see how it goes. I've been taking , cod-liver oil , trimeric and ostecare tablets, hoping they will help.
Have good day and thank you Eve
I have arthritis in one knee and on the same leg a “dodgy” ankle but along with losing 2.5 stone, and activity most days, I can honestly say that my knee doesn’t really hurt when I’m doing exercise at home or when I’m running. It hurts more when I’m just sitting on the sofa and in bed!
Rest day... no running.. so reading about running 😂
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Question about post-run stretching
Talk to me about early morning runs
Am I kidding myself about actually running?
