Help and encouragement needed

[Reggae33]

Hi, I’ve just completed week 3 and I’m really struggling. I’m not over weight so that is not an issue but about to turn 60 and my knee discomfort is getting worse. Am I causing unnecessary harm for the future ? or has any one managed to get through this? Don’t want to give up but don’t like the thought of having knee replacements in the future.

[Instructor57 Graduate]

Hi, and well done with your progress. Have you read the program guide ?

It's full of helpful information to help you through the program

healthunlocked.com/couchto5....

You will find a link in the guide to knee strengthening excercises that many here have used .

It is certainly not uncommon to have a few knee problems as a new runner as your body gets used to the stresses of running!

But do check out the excercises in the guide .

Hope that helps

[IannodaTruffe Mentor]

Welcome to the forum.

Knee pain is very common for new runners and is primarily caused by leg muscles not being strong enough to cope with the impact stresses imposed by running.

So follow the advice in the guide, linked to by Instructor57 on minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.

Enjoy your journey.

[KayJayRose Graduate]

Hello!! Do you use a knee support when you run? I have issues with one of my knees and when I run, I use a heavy duty knee strap. It’s made all the difference to me being able to carry on running. Good luck!

[Reggae33]

Thank you Kay I will look in to that .

[nowster Graduate]

What's your running technique like? If you find you're overstriding, that can cause problems with the joints.

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

[Cmoi Graduate]

Hi Reggae33 , "recreational running does not have negative consequences on knee joint articular cartilage in runners without symptomatic knee osteoarthritis and may actually be beneficial for long-term joint health." (Source: bjsm.bmj.com/content/56/6/357)

You shouldn't be running through pain, but should experience less discomfort if you follow the guidance already suggested. Personally, on the basis that prevention is better than cure, I'd opt for strengthening exercises, appropriate footwear, not overstriding and perhaps running on softer surfaces if feasible, rather than using knee supports, unless you have a specific problem.

[Reggae33 in reply to Cmoi]

Thank you for that. I will follow what has been said and hope there is still life in the old knees yet 😁

[apatsyf Graduate]

What they said plus.... Look up Japanese Slow Jogging! Good luck with your running journey 🤞🏃‍♀️🚶‍♀️

[maisiesgranny Graduate]

Hi! I started C25K when I was 69 (graduated last month) and at the end of week 2 my knees were starting to hurt - never having had any knee trouble before. So I re-did week 2 before moving on to week 3 and I was religious about leaving at least one whole day between runs. It did the trick by giving my knees some time to get stronger. Good luck!