Well it’s 11 days since I graduated woohoo! :0). I planned a few days rest, and then to do 10, 20 and 30 minute runs each week for my consolidation, taking it slowly. However, knees pretty sore after 9:3 and then again after the first 10 minute run. Rested another two days, and did c25k W1R1 with son no. 2 (16), which was OK. The soreness had faded, but it’s back again after a 10 minute run yesterday. I’ve been doing a combination of knee strengthening exercises 3 x a week for around 10 weeks, and they’ve helped – no more sharp twinges, but knee soreness still niggling on post-run days recently. What to do? I want to enjoy my running and be fit for other activities too. I don’t want to risk permanent injury, but I do want to run 2-3 times a week – any thoughts? Has anyone been in this situation and did it improve?
Knees sore :0(: Well it’s 11 days since I... - Couch to 5K
Knees sore :0(
this is very common for new runners and new graduates and it's great to hear you are taking the rest days and also doing the knee strengthening exercises, they will certainly help .
i would ask what are your running shoes like
are you wearing proper running shoes that were recommended following a gait analysis?
Hi and thanks. Yes I got them after a gait analysis in March. They are Brooks Ghost. I do wonder if they need changing, although I haven't done a lot of running compared to 'proper' runners 
But you are a 'Proper runner'
Most high-quality running shoes should last between 300 and 500 miles.
if you use Strava , (I'm sure other apps may do this also) you can add your shoes in the app and it will keep track of your miles .
They could be approaching the 300 in the next few months; it may be time for an early Xmas present I think. I might try another gait analysis too, it's worth a try, as I've felt recently that my heels go down lower than they should when running. Thanks for the Strava tip, I've recently taken up the free 3 months offer, so I just have to work out how to use it
have you tried knee braces for running?
I've been using one for the last week and my knee pain has gone.
mine was less than £20 on amazon.
Congratulations on graduating!
As a fellow knee sufferer, my first question would be about where you run. For the first year or more I only ran on grass or mud paths, much gentler landings on those than on tarmac. If you are running on the road maybe switch to parks/fields. It's much kinder.
I second what's been said about shoes and knee braces. Worn out shoes have put me on the IC twice. My first pair had been sitting in a cupboard for 10 years but saw me through C25K then injured an ankle ligament. My second pair had only done about 400 km, well under the forecast 300-500 miles, but they had lost all their support and I realised they weren't helping any more either. I wear a knee brace if I'm feeling at all twingey and it seems to help.
Also, if you haven't already done so, see a physiotherapist. They work miracles. Plus they, or a GP, can tell you if there are any underlying problems needing to be addressed far more accurately than a bunch of well meaning people on the internet!
Good luck and keep running
Thanks, YLG, useful things to think about. I haven’t run on field tracks yet – I go up and down a former railway track, but it is gravel/tarmac, might be worth trying the fields. I don’t like to bother the doc, although she was very helpful when I had a c25k linked achilles problem, and referred me to the NHS physio. Hmmm.. I’ve just realised that I’m still not up to the recommended number of reps and sets in the knee strength exercises I’ve been doing – I adapted them at the start as I couldn’t do all of them, and things like lunges were beyond me 😊 It’s probably time to increase them, as I’m a lot stronger now! Hopefully I’ll be right back running in a week or so.
A physio recommended lunges for me to strengthen my knees but they killed me and actually caused extra pain. When I told him he said to stop doing them and gave me something different.
It's well worthwhile to check back, these guys really know their stuff and it can work magic!
One other thing - do you wear high heels? I ditched nearly all mine about 7 years ago and it made a massive distance. I actually bought some more for my son's wedding this year, but after negotiating my way down the rocky path to the vineyard where the ceremony took place I ditched them for the rest of the reception! Good move
Can I start by saying well done on all your success so far - your positive approach and willingness to improve will serve you well 👏🏻👏🏻👏🏻👏🏻
My knee problems have meant stop/start running over the last few years. It’s undulating ground that my knees cannot cope with - or if I try and go faster. I have a tarmac flat track near my house and have worked out a pace that suits my knees and means I can keep running. It’s taken a lot of trial and error to establish an approach to running that suits me. I tried softer grass running, but the uneven nature of the ground was the problem not the actual impact. Knee braces only masked the injury and damage that I was doing. There isn’t a one size fits all approach to running, but I’m sure with your positive approach you will find a solution that suits you. Good luck 🤞🏼
Hi and thanks so much for your kind words 😊 and well done on your journey too. Looks like you have succeeded in keeping on running despite the knees, what a great positive story! I really love the running. Not sure if it’s just the sense of achievement, or the runners’ high kicking in that makes me feel so good after running. I’m realistic though, and my main aim is to be fit and healthy long term, so if I need to do walking instead for a few weeks and then build back, I’m happy; walking’s just as good for you as running, but less fun! I really want to be able to run a whole 5k, but it’s a work in progress, and there’s no rush – the main thing is to get there injury free.
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