Should I take a weeks rest from couch to 5k? Right knee feels bruised/ sore

[Fitness777]

I did my last run of week 6 yesterday morning (25 minutes), later last night I felt my right knee was bruised/ sore and today the feeling is still there. I have looked into this and can potentially be runners knee, I am worried about having time off couch to 5k and if so how much time and how much will it impact my progress so far?

[roseabi]

It would be best to consult a medical and/or physiotherapy professional about this if you can!

But taking a week off would be a good idea, and afterwards try easing back into the programme if you feel ok - maybe taking an extra day's rest at first. You won't lose any fitness after a week off, so IF your knee's ok you could just pick up where you left off

[Hidden]

I had a week off at week 6 and came back fine. I would suggest exercises to strengthen your knees. Squats are jolly good. I have one knee that is occasionally a bit unstable and I wear a knee support if I am going a long way or on very uneven ground.

[Instructor57 Graduate]

Hello, give yourself a few days off and see if your knee improves!If not, then as suggested by roseabi it would be with seeking professional advice .

IF it does improve then perhaps take a look at these knee strengthening excercises that are also mentioned in the program guide .

nhs.uk/live-well/exercise/k...

[ForbiddenPlanet Graduate]

I would also vote for taking time out, as I've experienced runners knee several times. IMO part of the discipline of running is not running when you need to rest - something I found hard to learn, but I had a much harder lesson when I didn't rest enough and was out for an extended period as a result.

In my case I would walk my running route and began adding in short gentle runs when I felt I was ready, and gradually extended the running. Which kind of sounds like the earlier weeks in C25K!

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

This guide to the plan is essential reading healthunlocked.com/couchto5...

and includes advice on how to deal with injury, minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.

Enjoy your journey.

[RunDone Graduate]

I suffered with pain in my knees up until week 5, and often took several rest days between runs, only running when I felt able. I don't feel like I lost any conditioning for doing that.

I'd take a few days off and see how it feels. No point in pushing and risking more damage. If it feels OK in a few days time give it a go, if not, give it a bit longer and maybe seek some medical advice.