"Restart" with c25k/similar to avoid runner's knee despite being able to run 5k?

(4 Posts)
vikjul Thu 12-May-16 09:25:07

Just wondering if anyone has done c25k or a similar programme to slowly build a more "resilient" body for running, despite already being able to run 5 k (in around 35 minutes)?

I have been running on and off for 4 years, but the same pattern always repeats itself: I start by running 4-5k around twice a week (I have always run these distances straight away, never through gradual increments/c25k), sometimes more, sometimes less, but invariably when I increase the distance to 6-7k or try to run faster, my knee starts hurting, and so I never sustainably get past 5k, and eventually my enthusiasm dwindles.

I would like to do it differently now once and for all, so that I can comfortably run 10k perhaps once a week and 5k twice a week (and ideally even longer distances in a couple of years). I don't mind running slowly, but would really like to increase the distances. As far as breathing/fitness/stamina is concerned, I could probably run for longer time without stopping, but the problem is my knee/joints/lack of strength I guess... I was thinking that by "restarting" with a gradual build-up, my knee would perhaps not prevent me from running longer distances.

So what I am wondering is whether it would make sense for me to "start over" with c25k, despite being able to run for 5k/35 minutes without stopping? Or are there other running plans that might be better suited for me given the above? I know that there is a "bridge to 10k", but I am concerned that this would be progressing too quickly given my knee... Any advice welcome!

BikeRunSki Thu 12-May-16 09:29:05

I am just working through C25K after being off running for 18 months or so due to a very badly so rained ankle - twice! I have a long history of ankle injuries. During my "off" time the physio recommended I restart running slow and steadily, and the c25k seems to be a good programme to do this. Week 7 now, no ankle problems.

BikeRunSki Thu 12-May-16 10:17:04

Forgot to say ..... This is about 6 weeks of regular running longer than i have had for years without ankle pain. I put this down to the gradual increments the c25k puts you through.

vikjul Thu 12-May-16 18:33:35

That does sound promising! Think I will give it a try!

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