My knees are aching since I started week 7 of C25K. Is it something to worry about?

[PurplePuppy20]

My knees are starting to ache just after the first 2 mins of running and hurt for the whole day. I’m going slow too (around 9 min/km). I’m just above under weight for my height (18.7 BMI). Does this play a part in the pain? I want to know how to get rid of this pain🥺

Please help me out with this. Thank you!

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

This guide to the plan is essential reading healthunlocked.com/couchto5...

and includes advice on minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.

Enjoy your journey.

[SkiMonday Graduate]

That's a great guide by IannodaTruffe, I still refer to it now and again despite being fairly well established.

On your knee issue in particular, it has a link to the NHS Knee Exercises for Runners which sorted out my knee problems.

[John_W Graduate Ambassador]

"I’m going slow too (around 9 min/km)".

No you're not.

Too slow for what exactly? Your weight won't have anything to do with this. That would only be an issue if you were very overweight.

You say your knees ache all day afterwards. What about the day after your run?

I think you're possibly going too quickly.

What shoes are you running (JOGGING!) in? That can be an important factor.

Think about maybe shortening your stride and increasing your cadence (steps per minute)

Have a look at these videos which should help you:

youtube.com/watch?v=9L2b2kh...(Not working as expected?)

youtube.com/watch?v=kQ5wQ5N...(Not working as expected?)