Knees - advice please

[Jonesy123]

I started c25k last Spring and continued to Week 8. I developed sciatica and had to stop jogging but was still able to continue to walk daily. In December I thought it would be good to start the plan again. Disaster! My knees seem to be shot. I always do the full warm up, warm down but to no avail. Breathing while jogging (very slowly) is not too bad but my knees just won’t let me carry on. I had gait analysis last year so footwear is fine. I have been doing leg strengthening exercises but they don’t seem to have helped. Suggestions please?

[IannodaTruffe Mentor]

Knee issues are generally caused by impact, so do all you can to minimise it.Keep footfall under your body, not out in front, avoid heelstrike, slow down, run on grass, trails or treadmill rather than paved surfaces.

Keep up the strengthening exercises. They take time. Make sure you are drinking 2 to 3 litres of fluids daily as this helps provide cushioning in the joint.

Take extra rest days from running, if necessary.

I have ongoing knee issues, but my knee aches disappeared around W5 first time I did C25k.

Long term, running is more likely to strengthen your knees than damage them.

[Jonesy123 in reply to IannodaTruffe]

Many thanks for the tips I think my heel strikes is something that needs a lot of work. I’ll certainly take your advice. Thank you

[IannodaTruffe Mentor in reply to Jonesy123]

heel strike is often the result of overstriding, so shorten stride and keep footfall under your body, as mentioned in this FAQ Post about posture and form. healthunlocked.com/couchto5...

[Jonesy123 in reply to IannodaTruffe]

I think because I’m short I do try to take longer strides than necessary. Just read the post you attached and love the reference “imagine you are holding a potato crisp between your thumb and forefinger.” Tensing after a while whilst jogging (slowly) is probably also true for me. Thanks

[Lily888 Graduate]

Think pit-pony, not racehorse. Little itty bitty steps. Keep your cadence high - listen to music with 170 to 180 bpm and run to the beat. You can search for them on Spotify. That will stop you over striding! My knee troubles WENT AWAY after C25K so don’t despair. Good luck!

[Jonesy123]

Thank you. Advice I’ll certainly take. Fingers crossed.