Getting started - and having problems in week 1!!!

[SpookyDoc]

I’ve previously had experience of cross training and gym activity, but not for a fair few years. Decided to start my couch to 5K journey last week - however, after the very first session I developed pain in my left knee, and stiffness/tightness on flexion. I powered through the second run and that made it worse. I’ve put off the third run for a day now as my knee is still troublesome. I’m familiar with post exercise muscle pain, but this isn’t that - it’s definitely the joint. 🙁

Has anyone else experienced this? I don’t want to quit, but I’m worried that maybe running just isn’t for me. 😞 never had any knee problems previously, I’m 36 and about 65kg - am I just getting old? 😢

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

Knee pain is very common amongst new runners until your supporting muscles develop.

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.

[Instructor57 Graduate]

Welcome to the forum and the program and we'll done for starting !It certainly is not uncommon to have a few aches when starting a program such as this !

However, don't run in pain !

Take an extra day or 2 rest to see if it settles.

Have you read the program guide ?

healthunlocked.com/couchto5...

As well as general advice on reducing impact and stretching you will also find a link to specific knee strengthening exercises which will help .

If it persists you may need to seek professional medical advice

[Cmoi Graduate]

Welcome SpookyDoc ! Read the other posts and link already given, especially the information re pre- and post-run stretches, strengthening exercises, rest, and hydration.

Forget about powering through: there's a difference between not giving up because something's challenging, and getting injured because you've overdone it.

As for getting old at 36, I assume that was a joke. But if it wasn't, there are lots of people twice your age who run - not me, I'm a mere 25 years older than you - and getting older is frankly way more fun than the alternative.

Happy running!

[RunDone Graduate]

I had trouble with my knees up until the middle of week 5, at which point it stopped and hasn't returned. I was 18 stone at the start and I guess it took that long for my knees to strengthen enough to cope with the impact. The pain I had was on the inside of the leg, below the knee and I believe it was bursitis. I got through by taking up to 3 recovery days if it felt like I needed it.

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"I’m worried that maybe running just isn’t for me. 😞 never had any knee problems previously, I’m 36 and about 65kg"...

Might I suggest asking yourself, quietly, if you really want to do running, or whether there's some other exercise or sport you'd prefer?

[SpookyDoc]

Thanks everyone for your helpful replies. I’ve decided to put this on hold until my knee recovers (suspect I may have bursitis - I’m over a week down the line and still struggling with stairs).

Plan to get some decent shoes, build up with some strengthening/stretching exercises alongside the cross trainer, then try again.

To the person who suggested I have a quiet word with myself - please recognise a genuine request for advice when it’s expressed. This isn’t me struggling to deal with disliking running.

I was walking the peaks 1 month ago and I’ve after two 8x1 minute runs I’ve gone from total independence to struggling to descend stairs or get out of my car. As a trained medic, I recognise this isn’t normal. I’m clearly doing something wrong.

I want to get fit again and I’d love to be able to run, but I don’t want to ruin my knees in the process. Once again thanks for the advice folks - will get there eventually I hope!