C25K newbie!: Hi all, Newbie runner here... - Couch to 5K

Couch to 5K

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C25K newbie!

Ruile profile image
5 Replies

Hi all,

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

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Ruile profile image
Ruile
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5 Replies
MissUnderstanding profile image
MissUnderstandingAdministratorGraduate

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!

healthunlocked.com/couchto5....

justinedr2000 profile image
justinedr2000

Yay, welcome!!! 🥳

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 👌

MakingTheMost profile image
MakingTheMostGraduate

Hello!!

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.

Good luck!

Ruile profile image
Ruile

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!

MissUnderstanding profile image
MissUnderstandingAdministratorGraduate in reply to Ruile

Happy reading and you’re always welcome to ask any questions about anything you’re not sure about.

Good luck with trying some new things out! 🏃‍♀️

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