IS NHS 5k running programme ok if you have back pain and knee worries?

[jaynepaige2]

Back Pain,

I have wear and tear back pain, hip and knee pain on occasion. Should I be attempting the NHS fitness programme?

[PippiRuns 6kg Restart Nov 2023]

I think you should start with some brisk walking for 30 minutes 3-4 times a week. Start slowly for 5 minutes, then walk fast for 20 minutes, get your pulse up, and then walk slowly again for 5 minutes. Do that for a couple of weeks and if your body is responding well, give week one in the Couch to 5k programme a go. It is manageable for most people. If you are not sure it is good for you, I suggest you consult your GP.

[Polly2723 Maintainer]

Hi there, I agree with PippiRuns to check with your GP before you start. I have a history of back pain and haven't had any problems doing C25k but I did take two weeks off the programme when the pain flared up. My hubby has also completed the programme -he suffers knee problems. Again, he managed quite well, but key advice is go slow, then slower still & if you have any pain take plenty of time to fully recover. Have you joined the Couch to 5K forum on Health Unlocked? If so, I'm sure there'll be more people to give you advice & support. Good luck ☺

[GoogleMe]

Which fitness programme do you mean? NHS Couch to 5K running and/or NHS Strength and Flexibility? There are forums on HealthUnlocked for both of these - C25K very active, S&F not.

If you already know that your problems are wear and tear it sounds as though they have already been properly investigated and guidance given at the time about anything to avoid?

Doing *something* to keep active and to support joint health seems even more important for you than for someone without these difficulties and many people do undertake one or both of these programmes.

I disagree with advice to use brisk walking as a measure of readiness for running (or stretching) as if I had used that metric I would never have achieved what I have... genuine brisk walking is painful to sustain for me and remains so. I find running much easier on my body. That said, if you are very sedentary now and especially if you are the kind of person who tends to go at new things like a bull at a gate and then give up, starting by just going out for *a* walk on a regular basis might be a prudent start as so many of us go too fast in the first week of the running programme.

Good footwear, avoiding hard surfaces and heel striking, and strict observance of a minimum of a day off running between each session is likely to be especially important for you, and looking at doing some sort of strength and flexibility activity too to strengthen the muscles supporting your joints. Many people swear by stretching after each run, I don't but now do regular yoga and it has really helped my back.

Of course losing weight is a very good move to help your joints.

Good luck, don't be fearful and enjoy!