My knees are killing me after my fourth run - what should I do?

[BunSqueak]

Started the programme, and went on my fourth run last Sunday, but now my knees are extremely painful, so I have had to have a break from it. Has anyone else had this experience, and then be able to restart the programme a week or so later? How long should I have a break from it?

[nowster Graduate]

Welcome! Are you perhaps overstriding? That will hurt your knees.

youtube.com/watch?v=kQ5wQ5N...(Not working as expected?)

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

Knee issues are very common for new runners, so follow the advice in the guide on minimising impact.

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.

[John_W Graduate Ambassador]

What shoes are you wearing?What surface are you running on?

Any knee issues before?

[Voldatort Graduate]

So did mine too start with- slow down, less impact, small steps maybe?

[Yesletsgo Graduate]

Go slower, run on soft surfaces like grass rather than roads or pavements, follow the guidance IannodaTruffe gives, make sure you do warm up and cool down stretches and drink lots of water.Don't be afraid to take more than one day between runs and try taking some painkillers before you go to bed (if you don't have any medical reason why you shouldn't).

If in doubt see your GP and/or a physio as you may need specific exercises to strengthen the muscles around the knee.

One of my knees is arthritic but by going slowly and carefully I'm still running long after completing C25K and have had hardly any knee pain since the first few weeks. If it doesn't get better, get help!

[Fasterthanshizu Graduate]

I avoided running for years because of arthritis in one of my knees. I was afraid I'd make it worse. Knee continued to deteriorate and got more restrictive. Because I was less active, the rest of me deteriorated as well. Eventually, I went to see a sports physio who reassured me that runing would be more likely to help than harm, and gave me some very boring knee strengthening exercises. I did the exercises religiously for a month before starting C25K. The program let me progress gently and I got through it without significant discomfort. Post C25K I very gradually worked up to half-marathon distance. Knees are now better than they've been since Cool Britania!

So my advice? See a sports physio (much much better for this than a GP) to get a proper diagnosis and confirm you're safe to press on. If your knees are like mine (which are not unusual knees for people our age) you'll need to be gentle with them and build them up gradually, but you won't regret it.

[Roxdog Graduate in reply to Fasterthanshizu]

Completely agree! My dodgy knees have been so much better since I started running. They complain sometimes, but overall a huge improvement!