Walking not running

[L4LJCB]

Does anyone use Cto5K as a walking programme? I have been advised not to run due to arthritis in knees and hip. Thanks - advice appreciated.

[Instructor57 Graduate]

I'm not sure it would work as a walking program however we do have a walking forum here that might be worth a look !

healthunlocked.com/active10

[L4LJCB in reply to Instructor57]

Thank you I started this today after I did more research, just to get started .However I do already walk a fair bit.

[John_W Graduate Ambassador]

I think it would make an excellent walking program.

But I'd challenge the advice you've been given.

[L4LJCB in reply to John_W]

Thank you John. I would love to be able to run again but definitely need to lose some weight first. If you have any info you are happy to share about arthritic knees and running I am all ears!

[John_W Graduate Ambassador in reply to L4LJCB]

Have a Google of J Esculier re: knees and running and look through my posts about the same. There is increasing evidence that running is actually good for osteoarthritic knees. There is actually little evidence that running is bad for OA.

As for C25K as a walking program, I see no reason why it wouldnt work - in fact, I actively promote it as a pre-program for those who perhaps are unable to jog/run due to limiting conditions.

[Instructor57 Graduate in reply to John_W]

I of course meant in its current form! walk/run !

[L4LJCB in reply to John_W]

I look forward to reading up on this. Thanks so much.

[drun]

My advice would be for you to speak to your GP they are best placed to recommend the best type of exercise that's right for you. I've copied below this from the NHS website and the link to it.

Hope this helps.

nhs.uk/conditions/arthritis...

Exercise

If your arthritis is painful, you may not feel like exercising. However, being active can help reduce and prevent pain. Regular exercise can also:

improve your range of movement and joint mobility

increase muscle strength

reduce stiffness

boost your energy

As long as you do the right type and level of exercise for your condition, your arthritis won't get any worse. Combined with a healthy, balanced diet, regular exercise will help you lose weight and place less strain on your joints. Your GP can recommend the type and level of exercise that's right for you.

[L4LJCB in reply to drun]

Many thanks for taking the time to send this info, much appreciated. I do already swim 2-3 times a week, it’s the concern about high impact exercise. I will take it steady and see how it goes.

[Voldatort Graduate]

I have a torn knee meniscus that needs an op but ok if I don't wear heels(!), so started in December with walking and power walking (in the running bits) to build up strength, now I do low impact slow jogging, so yes go for it but carefully, as much as you feel manageable.

[L4LJCB in reply to Voldatort]

Thank you 🙏

[SkiMonday Graduate]

There was a post about arthritis by Aerialgazelle a little while ago. Might be worth getting in touch.

[ArthurJG Graduate]

Hi L4LJCB, I had a reply typed then realised I hadn’t understood your question as you say you already walk a fair bit. So I’m not sure how you would use C25k for walking alone as it’s specifically structured to gradually introduce running. If you were looking to build up to WALKING 5k - either for its own sake or as a necessary preparation for starting C25k later - the parkwalk programme promoted by parkrun might be suitable: blog.parkrun.com/uk/2021/01...

[L4LJCB in reply to ArthurJG]

Many thanks

[Aerialgazelle Graduate]

Have you tried a run - how is it going? Without knowing the pain you have, I guess it's impossible to say that just because running works for some it will for all with OA. I have it in my knee only. My surgeon and physio gave me the big N.O. to running and the kind of aerobic dance classes I love. So life looked very dull. My inspiration to give C25K a try came from a writer I heard speak on the radio about running with OA and combining it with other exercise such as yoga. stelladuffy.blog/2020/08/14... I love the way she rejects the all or nothing mentality of exercise. We don't necessarily need to go further, faster, more often: do what your body feels comfortably challenged by. The things I would suggest are: combine with strength and flexibility exercises so cross-train. Lose weight if you need to. Get good shoes from a specialist running shop with gait analysis (also I love Enertor insoles for my other trainers). Don't ignore the warm up and stretches after exercise - they are vital. Go at it gradually - I made the mistake of going a bit crazy when the gyms re-opened. The knee blew up so I couldn't walk but it did recover so that I could continue my programme more slowly and steadily. Get informed - I find 'serious' podcasts such as Joint Action and Powered Beyond Pain really motivational.

I'm no longer frightened by a small amount of pain (I mean small, it's not sensible to be stoical) as I know it will pass.

I hope it works for you - or, if you find running isn't your thing, that you find some other form of exercise that you really love and/or keeps you fit.