By the end of week 1 I had developed pains in my knees, I soldiered on through week 2 but the pain has become too much and I think it's best that I give them some time to heal.
I'm not optimistic that when I return to running that I won't have the same problem, can anyone offer advice or share their experiences?
it’s a new exercise for your body and it takes time to adjust. I think everyone gets a niggle of some sort, usually sorted with rest.
We don’t try and run through extreme pain though so you’re right to stop and rest up. Try and keep moving though 🙂.
I had ankle and knee issues but with rests I managed to push through My knee drove me mad. As we get stronger things improve
I do hope you’re able to come back to it after rest. Take care of yourself meanwhile.
Thanks. I'm hoping my body will adapt and I can continue progressing, I've so wanted to do this for such a long time. I'm still working out and I'm an avid walker so continue with those, I've also increased my stretching regime to try to avoid the same happening again.
Good to know that I am not alone though and that there is a possibilty that I will be able to complete the course 
Walker here too! It’s a fab cross training exercise, and generally great all round 🙂👍
Once you’re back to it just go really slowly. That’s the way to tackle it. There’s no need to push things at all 👍
Hi Telsun , welcome to the forum!
Many people experience knee pain when they first start running. You're right to give yourself a break - never run in pain - but don't give up.
There are some exercises here: nhs.uk/live-well/exercise/r...
Also, have you read the How to run C25K FAQ? See here: healthunlocked.com/couchto5...
As you'll see, running in suitable comfortable and supportive shoes is important, as well as taking things slowly. Being well hydrated should also help.
Do stick around, and give C25K another go when you're pain-free and your knees feel in better shape.
Thank you for the reply. Yes I read the article and many others leading up to the start of my journey. I do regular weight routines and considered myself to be reasonably flexible, I also warmed up before each run. I have now upped my stretching routine and will ensure I do these daily.
I popped my knee a few years ago on a treadmill and haven't run since, I was wearing the same trainers coincidentally. I can't help but think that a new pair would aid my ailments but I'm loathe to pay out for a pair only to find I still have the same problem, gotta be done though right!? The world of running shoes is a minefield though and the more I read the more confused I get!!
While it sounds like a new pair of trainers could be a good idea, particularly if your current ones are worn out or old (materials can deteriorate, I'd advise against buying anything based solely on reading reviews and other's opinions. You'd do better going to a specialist running shop and getting their advice and a gait analysis. If you're on a budget, do tell them. Any good shop will want to sell you the shoes that are best for you and your current and immediate future needs, not simply the latest, most expensive model.
I was skint when I started but I got a great pair for £40. I’ve paid less since! Sales are usually on somewhere You’ve got to try them on before you buy 🙂
I bought a trail shoe as I hid out in the woods for C25k. I started in winter too 🤣
French law restricts sales to two 4-week periods annually, on specified dates that apply nationally and online! The rest of the year you have to play spot the special offers, promotions, end-of-range and closing-down deals. 🙄
Doesn't help that I'm size 38.5 or 39 in running shoes and those sizes tend to sell out quickly, hence my joy over my recent Decathlon bargain! 😂
Me too! Or a 40 in an Altra.
I just got another sale pair of Torin 4’s 🤗🤗🤗
hi Telsun. I have just experienced the same, I sailed through week 1 then I got up the following morning after run 3 and the pain in my knees was awful. So painful I could hardly walk a few steps. I had to crawl up the stairs. At night in bed was awful. I couldn’t relax them, I couldn’t bend them , I just didn’t know where to put them. Previously I would ‘speed’ walk a minimum of 5 miles a day , often more and loved to cycle. I had to rest from all kinds of exercise. It has taken almost a month for me to be pain free. I have started C25K again today and completed day 1. So far so good. I was given good advice about knees strengthening exercises and making sure my trainers were suitable. Just rest until you are pain free, running with knee pain could make it worse. I know how frustrating it is not being able to get on and do as you want but it will be worth it in the end. Good luck
If your knees are hurting there are a few things to look at. First off, shoes. Get a gait analysis at a running shop. It won't necessarily be any more expensive than going to one of the big chains, the analysis will probably be free and if the worst comes to the worst at least you have a respectable pair of trainers.
Next, where do you run? Tarmac will jar your joints with every step, fine if you're strong and healthy but painful if you have any weaknesses in your knee. Try running on a soft surface, like grass. Your joints will eventually toughen up but you've got to be kind to them in the early days.
Thirdly, are you drinking enough? Not just before a run but the day before too? If you're not properly hydrated it can apparently affect the lubrication of your joints, ouch.
Fourthly, and sorry to be personal, but are you overweight? I am, and I also have an arthritic knee. If my weight starts to creep up again the first place I'll feel it is my bad knee. It tends to resolve if I take control of my eating and drop a couple of lbs. I absolutely know how much of a struggle it can be to lose weight but just a few kilos can make a difference to the stresses placed on a joint through the repeated impacts involved in running.
If your knee pain is persistent it's always worth seeing your GP and/or a physiotherapist to rule out any underlying conditions. Physios can work magic, they'll tell you if there's maybe a muscle group that's weak and by building it up through targeted exercises you'll avoid future problems.
Finally, if your knee is hurting don't be afraid to take painkillers (unless you have a medical reason not to). I had persistent knee pain in the first few weeks of C25K and couldn't get a doctor's appointment. In desperation I asked my sister, a very highly qualified nurse, what to do. She said to take ibuprofen before bed. Next morning the pain was gone, and after a few days doing this it didn't come back. Way too simple!
Hi Telsun I can honestly say that my knees were not great when I started running. It was only when so started to do the regular knee strengthening exercises that the knees got better. I still have times when I slip up and skip the exercises but I always find the exercises help to keep things moving without the pain.
I had exactly the same problem in the first few weeks - both knees. I took a week out then gently started back, they still hurt but eased up after a while, I did use knee supports. I’m still running 3 years later, get the occasional twinge but I wouldn’t give up yet if I were you!
After Runners knee!
Runners Knee on week 3...
Yeyyyhhhhhaaaa I AM a runner, even with a bag of peas on my knee!
