I started Cto5k the first week was ok I did without any pain. But the start of the second week after the run I had really bad knee pain particularly on my right knee. I have given it almost three weeks rest (doing knee and back excersises and some light martial arts) . I just walked around 1.5 miles today and im pain free. so im going to restart the program this coming saturday? I was wondering if anyone else has experience a similar knee pain? I really do enjoy running Im 51 and im not giving up as my stamina has improved after starting the Cto5K programme.
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North69
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Welcome to the forum and well done on getting started.
Knee pain is extremely common and there is advice in the guide to the plan, which is essential reading healthunlocked.com/couchto5... includes advice on minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.
The first thing to check is that you're not heel-striking. Even though it's in the instructor's script in the app, it's not a good thing to do, and can lead to knee and hip pain.
Your foot needs to land under you, not ahead of you, and the first touch should be either with the ball of the foot or the whole of the foot.
Thats a great video, im going to give that a go. also Im ordering some new running shoes today as I dont think my trainers are made for running in. Thanks
good running shoes and the exercises and it does get better in my case surprisingly quickly, I also messaged my knees with a home essential oil mix, it might not have done any good but it smelt lovely
I had the same problem & I'm of a similar age. After resting I started again but made sure I warmed up for a good 5-10 minutes before going out & continuing with the 5 minute warm up walk. I try to run on grass where possible as there's a bit more give on grass. Also patella straps for under the knee help wonders.
Hi North, shoes and stretches made all the difference for me and I'm much older than you! Getting the shoe purchase right can be tricky. A proper running shop should be able to help. Ianodatruffe has already pointed you to the shoe advice. Makes a huge difference
There's a video somewhere in the instructions from admin re how to run probably. It shows a Japanese guy demonstrating how to run. Felt a little silly at first but helped me a lot with building stamina and improving my technique.
I had the same problem at the start of week 2. Walking gives me no problems, but running seems to put stresses on my knees. I have taken nearly 4 months off as everytime I try to restart running the knee starts to become painful again. I am 60 years old and haven't run for over 40 years.
It has been suggested by another runner that I should get running shoes made up for my style, from a specialist shop.
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