Week Two done .... but knees are sore!

[JoeyCoops]

Hi there! Have stuck to the plan like glue, slowed down my running pace after the advice received here .... but I notice my knees were struggling a little after the 2nd & 3rd runs. No issue at all while running, just after everything has cooled down. Didn't feel any soreness during Week 1. Is it just a matter of slowly building up strength? Should I rest 2 days in between runs from now on? Maybe ice the knees after running?

[tiggs54]

Hi there could be a number of reasons look at this sitePain Behind the Knee After Running: Reasons and Re…

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[JoeyCoops in reply to tiggs54]

Thanks I will!!

[UnfitNoMore Graduate]

Are you doing the strengthening exercises linked in the guide to the plan? They really helped me, become pain free after 30 years of suffering.

Is this happening about 30-45 minutes after the session? It takes a while for the muscles to return to normal temperature. Are you doing the stretches between the end of the run and becoming fully cooled down? They help to remove some issues that can manifest post cooldown.

Ice and compression can help. Extra non-running days may help. Forget “rest” days though and do some cross training or strengthening work

[JoeyCoops in reply to UnfitNoMore]

Thank you for your reply ... no to the strengthening and no to the post-run stretches. I didn't understand how stretching calves, thighs and sides could possibly help knees. I'll look them all up and get into the habit of doing them. Yes, the pain starts around 30 minutes after. I just assumed that as I'm pretty active in my daily work routine, the warm-up & cool-down 5 minute walks would take care of everything! Thanks again for your most helpful tips!

[IannodaTruffe Mentor]

Well done on your progress.

Do you stretch after every run?

Stretching immediately after every run, nhs.uk/live-well/exercise/h... while muscles are still warm and supple, pulls out contractions, avoiding carrying tensions into the next run and also improves recovery by improving blood flow, as recommended in the guide to the plan.

Many people do not hold their stretches for long enough or put enough effort in. Hold post run stretches for 30 seconds and make sure the pull is strong enough to be on the verge of discomfort.

Are you doing any strengthening exercises as linked to in the guide to the plan? If you have poor supporting musculature then those exercises can make a huge difference that will not happen just by running.

Are you wearing proper running shoes fitted after a gait analysis done at a specialist running shop? Good supportive shoes will reduce impact stresses hugely.

How is your hydration? As a runner you need to drink a minimum of 2.5 -3 litres of fluid each and every day, running or not, as mentioned in the guide.

[JoeyCoops in reply to IannodaTruffe]

Cripes ... guilty on almost every point.

I bought excellent runners back in 2019 when I started attempting c25k, a brand & model recommended by a podiatrist. And yep the retailer had a treadmill with a camera which showed my gait. So I don't know if it's the shoes, but I've been wearing them on non-running days as my shoe of choice coz I don't have many shoes (yes I know ... as a woman that is most unusual) so perhaps I need a new pair.

On all the other points it's a No. No stretching after the run, no strengthening exercises (I didn't think I needed them) and my hydration could be better.

So thanks for all the tips, I'll get onto it. It's a time thing, I was pretty proud of myself fitting in 3 runs a week but I guess I need to fit in a few more things to enable me to continue running!

[Hidden in reply to JoeyCoops]

"Cripes ... guilty on almost every point." 🤣🤣🤣

I'm really sorry JoeyCoops but that just made me laugh out loud. 😀

We are all guilty as we go through the learning process. Every run for me is learning whether it be going to fast, over striding, not hydrating enough.... wow! So much to learn and remember.

I am still making lots of mistakes and falling off the wagon even with the basics and the team on here keep putting me back on track.

Enjoy your journey and continue to shout out for help and support.

[JoeyCoops in reply to Hidden]

Hey Alan .... yes I'm pretty happy to bare my guilty soul to the c25k brains-trust. The bummer is that I thought that the hardest part would be committing to the 3 weekly runs, putting on the kit, lacing up the shoes and showing up at the treadmill! But I'm feeling like I have to totally retrain myself in how to run and acknowledge that unlike decades ago, it isn't simply a matter of heading out the door and breaking into a run like the old days! Thanks for your insight .... it's invaluable having you all here to help me!! And to give you all an occasional giggle!

[JoeyCoops in reply to IannodaTruffe]

Can I please also ask about heelstrike? I just read in the FAQ info that we shouldn't be landing on our heels .... when I've been doing as Laura instructs and landing on my heels! Do you think this is contributing to the impact on my knees?

[IannodaTruffe Mentor in reply to JoeyCoops]

Heelstrike is the least favourable footstrike and does impart greater stresses than other footfall, so could be contributing to your knee pain. We hope that the next incarnation of the app will not include the heelstrike advice.........but we have been lobbying for this for years.

Keep footfall under your torso, not out in front and shorten stride if you have to, to avoid heelstrike.

That said, the majority of recreational runners naturally heelstrike. Look holistically at your form posture, diet, impact and physical ability and work on all aspects. Do not hone in on just one specific area.

[JoeyCoops in reply to IannodaTruffe]

Your advice is, as always, brilliant. And most appreciated!

[John_W Graduate Ambassador]

How long does the soreness last? So ... when does it start and when does it subside?

[JoeyCoops in reply to John_W]

Hey John, my running days are Tuesday Thursday & Saturday and I felt it a little after the Thursday run (lasted all day Friday .... but not debilitating) then on Saturday they felt better so I did Run 3. The tenderness in the knees started about 30 minutes later and was still there when I got up Monday morning. It's Tuesday here so it's Week 3 Run 1 day .... I'll do the pre-run stretches prescribed in the guide, shorten my stride and slow down even more! Thanks for the footstrike vid, I'll watch it now!

[John_W Graduate Ambassador]

watch this re: foot strike:

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

[JoeyCoops in reply to John_W]

It probably isn't critical but it's not clear what part of the foot lands first. I guess I'll just concentrate on being aligned and see where the feet land! 😃