Newbie runner here, thanks for this great community. After a couple of years procrastination I started C25K last week - and have just completed Run 1 of Week 2. It's been fine so far except for today I have quite a sore right knee - specifically just beneath the kneecap at the top of my shin. I've been doing the brisk warm up/cool down walks as per the programme, and today did some after run stretches at home. I'm taking it good and slow, and am not carrying excess weight, so not sure why I'm feeling that knee today. Anyways, if anyone has useful warm up exercises to help I'd love to hear from you.
Thanks so much.
Val
Written by
Ruile
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A very warm welcome and well done for finding us! There’s loads of great support here so keep posting and we’ll cheer you on.
There’s a brilliant little guide to the programme here with lots of helpful hints and tips, including links to stretches and exercises to strengthen your knees. Well worth a read. Most important is keeping it slow and steady at a pace where you can talk in full sentences without gasping. Most of us go too fast!
I had exactly the same issue under my knee when I started (Weeks 1 and 2). Take time to let it heal, then continue OR repeat the run 😀 Personally, I repeated the run until I wasn't in pain the day after. I got stronger, but only cos I let myself heal before continuing 👌
I'm now on week 9 and I can't recommend enough reading the brilliant guide MissUnderstanding has shared and the advice of justinedr2000.
I'd had knee issues in the past and was starting to feel them again, when this fantastic group told me to re-read the part about dynamic stretching, static stretching, hydration and resting for at least one day in between runs (in the brilliant guide from the link). I always leave at least 2 days between my runs and follow the guide and I have been great!
Rest your knee more than you would expect before trying again.
Thanks everyone for your replies - I will delve deeper into the forum's advice on stretching, hydration and everything in between! There is so much info here - thank you!
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