I did a month of brisk walking before starting C25K. I managed week 1 no bother. For the first two runs in week 2, I picked up the pace a bit and was feeling happy with my progress, but I started noticing aches in my knees. I took the third run much slower. The knee ache wasn't as bad, but it still persists the day after. It doesn't feel like something that will get better if I just keep running, and I'm wary of trying that to see what happens.
I guess a trip to the physio is on the cards, while I switch to swimming and cycling to keep myself moving.
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Astro1476
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I've had knee issues in the past and a physio diagnosed an issue with my hips rather than my knees! I then followed a series of exercises to rectify the issue , which was slow, but ultimately great. In the meantime are you doing any other strength exercises on your non run days? A stronger body makes for better running. You can join the strength and flex forum on HU where you will find loads of suggestions, such as this one
Thanks for the suggestions. I've been background reading here since joining today and realised I'm making a few newbie mistakes, such as going too fast too soon and I reckon I'm heel striking too. I've been doing a mix of swimming and cycling, but hadn't considered strength training at all.
Do the walk sections as briskly as you can, and the run sections as easily as you can, and don't skip the rest days.
It's normal to feel some aching in the joints and muscles in the first few weeks, but anything concerning should be investigated by a medical professional (eg. physio).
Are you by any chance landing your running strides on your heels? That can be very hard on your joints. The best technique is to land your feet under your body (not ahead of you), landing on the middle of the foot or slightly to the forefoot, and only putting the heel down once the weight is on the front of the foot. Increasing the step rate and shortening the stride length will help that.
You'll find other posts (especially the FAQ) mentioning Japanese Niko Niko running. Have a watch:
You could try a knee support or go back to your brisk walking until it settles down. It is really important to listen to your body. Are you drinking enough. I found that hydrating made a big difference
Very well done. you on running this incredible programme! We do expect a few aches and a few niggly pains... not real pain... and you will know the difference.
Just run, your way, and your style... the way it feels comfortable for you.. Some Strength and Flex work on some rest days will help...
Just another thought about pace. It is really important to slow down, and slow down some more. As a newbie runner you're putting some incredible strains on your muscles, joints, ligaments and tendons. This is a proven programme that helps you improve your strength and stamina to deal with this. By running at a conversational pace, over the coming weeks you are actually helping your body to adapt, as it then builds new capillaries to get blood into those muscles and new mitochondria which are your body's powerhouse cells giving you the energy to run. It really works, wishing you well on your journey.
I was in an athletics club for 12 years when I was much younger (I was a sprinter / thrower / jumper) and never had any problems with my knees. I guess 30 years makes a difference!
I do have tight calves / hamstring, and I suffer from intermittent back pain, possibly from all those years of javelin throwing. So I think working on strength and flexibility would be a good idea.
I would suggest reining back not only on the running pace but likely on the walking pace too. At any rate, looking back on my own experience of C25K it was the 'brisk' walk that was the problem... you just need to be moving really and a brisk walk might be doing all kinds of stuff (people would much rather blame running than walking!) A shorter running step may help too.
I definitely agree with all the suggestions of 'supportive' activities.
Finally, if you have the option to avoid running on hard surfaces either for some or all of your sessions, take it.
I saw the physio today. Thankfully I don't have any mechanical issues. I'm just not strong enough for running! So I now have a targeted set of strengthening exercises to help prepare me for a return to running in a few weeks time.
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Completed week 1 and about to start week 2 - feeling nervous!
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Week 2 - is it normal for my knees to be painful?
