Hi, I'm 54 and started couch to 5k last week and have completed 5 runs.My motivation is good but I have tenderness at the top of each shin below my kneecap, so it's not my knee.The tenderness is medial to the tibia each side
My question is, am I OK to continue with the program? If this is normal I will continue but just want to make sure I'm not causing damage. I'm hoping that it's just because it is new exercise but I do have 3 stone to lose, so is it my weight that's the issue? I have lost 21 lb so am heading in the right direction.
Any advice will be very much appreciated. 😊
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zola28
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You say you started last week... are you leaving at least one rest day between all your runs?
Try some of the gentle exercises, but, if the pain persists or worsens, it would be a good idea to see a sports physio or a GP....so, please keep us posted.
Very well done you on doing this and also on that weight loss too !
A couple of things. It's really important to have a decent pair of running shoes. They absorb a lot of shock which otherwise transmits up your legs. Are you running too much? If you have done 5 in just over a week, perhaps you need to let your body recover. Is the area inflamed? That's a sign that things are not right. Are you warming up enough?
You are quite correct about me doing my runs too close together. I ran the first two runs consecutively due to sheer enthusiasm, and then consecutive runs 4 and 5 as I have a busy schedule this week and I was worried about fitting them in.
Luckily I have been able to sort my diary and have now set regular run days with at least one rest day in between each run.
My running shoes arrived in time for run 3 so hopefully they will help.
I do have small feet and being overweight at the moment there's a lot of impact going through a small surface area so I guess that may be contributing to the discomfort.
Thank you for your reply. I think I do stomp a bit! I shall try a lighter approach and have a go at some of the low impact exercises you suggested.I have run two consecutive days on two occasions so that won't be helping me. I'll make sure to leave a rest day in between. I forget I'm 54, still feel like an invincible 20 year old on the inside!
Well done go starting! And hope you will enjoy your running journey as much as I am. I’m three years into running, and am one of the big, super slow runners (thyroid condition which results in difficulties loosing weight).
What I found works for me is (and this has been mentioned already by others):
- sufficient recovery periods, don’t be afraid to take two days between runs when you need them. A few 3 day recovery periods can also do wonders.
- super slow runs , my running was initially and still sometimes is as slow as my walking
- good shoes, but this is different for different runners. By year 2, I switched to zero drops and white toe box with medium cushioning, and this worked for me. But I only run trails, almost never road. Having said that, recently - in my third year of running - I bought a heavily cushioned road shoe (still zero drop and wide toe box) and running on roads suddenly feels so nice!
Some great points here...I have some noo shoes... on their way.... I am excited... ! Super slow... well I have just got a 1K in and that was super, SUPER slow!
Hello- I'm similar age and also not at fighting weight (yet)... I'm in week 9 now but I had very sore knees at the start. I got my new gait-assessed and recommended shoes at the end of week 2 and was still experiencing knee pain through W3 but by W4 it had vanished. Like you, I was really concerned and a bit confused by the different posts (Carry on - it will go away/Stop - you could make it worse). The man who sold me the shoes said I'd maybe take a week or two to adjust to them too so I continued. However, I had also found a very flat, soft surface to try and minimise the impact (local cricket field - nicely mown, reasonable perimeter and no hills at all). I really think that helped and by week 4 I'd returned to the local lanes with less cushioning and more hills but seemed to cope. You don't mention if you are running on a treadmill or outside (I haven't tried the former except for when I went to get shoes) so can't suggest anything for that. Good luck though and hope that the shoes and all the good advice from everyone will help!
Thank you so much for the reply. That is really good to know the pain resolved as I am keen to continue.Congratulations on getting to week 9! I hope I can get there eventually.
I'm running outdoors, a combination of our village field, which is a bit uneven, and the roads. Maybe I should try and find somewhere a bit flatter and softer.
I have some running shoes now but started in old trainers.
Thank you for sharing your experience with me and good luck with the running and weight loss.
Thank You! I would definitely try everything you can in combination that could help. Flatter and softer surface can only be an advantage, and if you've had uneven ground too perhaps it's exacerbated the problem. I got a bit bored on the cricket pitch but by W4 when it all felt better I was ready to venture beyond the confines. Hope it all falls into place for you soon and your motivation remains high!
I'm absolutely not an expert but as a newbie C25K-er aged 69 I find running (actually it' s more of a shuffle!) on my toes instead of my heels, is massively gentler on my ancient limbs and joints! Many congratulations by the way!
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