Week 3

[Fitat63]

Run 2 done on my 63rd birthday and I have to say my knees are feeling my age. Decided to have a little break and concentrate on doing the knee strengthening exercises recommended and use my exercise bike. I really really want to do C25K though and I was wondering if anyone could recommend some really good knee supports before I resume my running 🏃‍♀️ 🤔

[IannodaTruffe Mentor]

Well done.

You are absolutely doing the best thing for your legs by doing strengthening exercises. Good supportive musculature is preferable to a knee brace and cycling will also help.

I have a knee brace bought from a supermarket, which I believe does the job, but I have no idea of the brand.

When I first did C25K, most of the knee pains disappeared by W5.

Follow all the advice in the guide to the plan on minimising impact and hydration, which are crucial.

By the way, happy birthday.

[Fitat63 Graduate in reply to IannodaTruffe]

Thank you 😃

[Hidden]

Sorry, I don't know about knee supports, but you reminded me of Oldlady64 (just because of the age), who is on week 7...

[Oldgirlruns Graduate]

You might find it a bit easier to leave 2 days between runs rather than just the one, Fitat63. That what I did when I started C25K at 66.

[BS44 Graduate]

I’m in my last few weeks of being 63 😬😬 the only good thing about being 64 is I will be nearer getting my pension 🤞🏻

63 seems to be a common age for people to take up running or maybe I just noticed it more 🤔

I had niggles in my knees and my ankles when I started and just used the white elasticated supports that I had in the house - from various injuries not related to running 🤣 you can sometimes get knee and ankle supports in the cheaper shops like Lidl, Home Bargains etc.

Good luck

[Fitat63 Graduate in reply to BS44]

Thank you 😃

[nowster Graduate]

This is just anecdotal from me, but I did have some knee discomfort in my first few weeks of C25K, and I'm in my early 50s. However, it did pass as my body adjusted to the exercise.

There's no harm in taking an extra rest day between runs if you feel you kneed it.

What you might want to check is that you're not over-striding when running and landing your foot on the heel. That can cause a jarring that travels up through the skeleton, and can injure the knee and hip joints.

This might be useful:

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

[Fitat63 Graduate in reply to nowster]

Thank you 😃

[ForbiddenPlanet Graduate]

One thing that has surprised me - and it's probably something you're already doing, is how effectively static stretches after a run have benefited me - as a 64 year old who sometimes feels knees and other joints.

Started with this video, which is linked to in the C25K app, and added an achilles stretch after a bit of googling.

youtu.be/gL1pVRPueQk(Not working as expected?)

[Fitat63 Graduate in reply to ForbiddenPlanet]

Thanks, I have been doing these stretches after every run, just started the knee strengthening exercises too 😃

[SueAppleRun Graduate]

Insoles got rid of all my knee pain, I know it sounds crackers but once the feet are in the right position the knees take care of themselves, so it might be worth looking at supportive insoles, just an idea

Oh and what everyone else said too 😀

[Aerialgazelle Graduate]

Hello. My knees are 62 and when they play up I'll increase the number of days between runs, doing other sorts of exercise instead. I may also use Tubigrip under the leggings and / or a Boots adjustable neoprene support over. I only graduated in September so it's still quite new for me but I think a support helps in cooler months by keeping the joint warm. Best of luck!

[Golfisgood Graduate]

Nice to see another 63 year old (like me). I started Sep 2020 and am still running. I have started attending Parkruns at my local event now, which is really great fun, plodding along with 200 odd runners.

[Ritmo Graduate]

I had knee pain when I started (60). I got some good shoes and the problem stopped. Get a gait analysis if you can.

[Skyblueandblack Graduate]

To add to the already good advice you've already been given. I did C25K when I was 65...my knees began to ache a little at around W3 but I ran on. By the time I'd done week 4 it became more than an ache and I had to wait about six weeks before I could start running again. So I'd advise take extra rest days if they still ache...and while we all crave to complete the programme in 9 weeks. As we get older there is no shame at all, especially in earlier weeks, of the repeating a week to give our older joints a gentler re-introduction to the impact stresses of running again.

[Fitat63 Graduate in reply to Skyblueandblack]

Great advice, thanks 😊