To feel so down in the dumps about this?

[Leonie87]

So I recently took up running to shift some baby weight. I've never enjoyed exercise. Never been my ideal weight. Lacked a lot confidence with it etc.

Couch 25k changed everything. I've been doing it for around 8 weeks now and can run 30 mins. I can't believe it.

The issue is that both my knees are fucked. They are so painful after every run. I have tried strapping them up. I've changed my shoes. I've worn shock absorbers. Nothing works.

They are getting worse with each run to the point I now have to leave two days betwen each run to etc them recover.

I am so frustrated. I feel like I'll probably need to stop running and I don't want to. I don't want to just get fat again. I've lost over a stone.

Why can't they just...function.

You NEED correct running trainers. They will make a world of difference. You also need to work on strengthening your quads, hamstrings and gluteal muscles. Squats and leg raiders are your friends! Awesome job on the running!

Cross-posted - pretty much saying the same thing!!

This is fab!

I must admit I never stretch. C25k does warm up and warm down walks so I've just been doing those. Think I need to change my habits!

I will definitely get my shoes sorted out asap

I had really painful knees after running for ages ; it turned out I had really fallen arches in my feet. Could it be this? Moulded orthopaedic insoles really helped xx

Definitely find a good running shop; mine is so good, the guy who runs it gives good and honest advice and isn't too bothered about trying to actually sell me the most expensive things, plus his oldest customer is in his 90s so gives me hope I can carry on for a bit longer!

I’ve had similar problems - good supportive trainers, warming up properly and doing curcuits around the park on grass, rather than road running, solved it.

@Leonie87 go to a running shop and theyll get you to pop on the treadmill to chrck your gait. They will also check your arches. You need different shoes depending on your gait and arches combined.

You can get good asics from anywhere between £25 and £250 so basically to fit any budget.

Oh and don't run on sand ...

Worst advice ever. Running on sand isn't soft. It is so much harder physically to run on sand. Neither is running on grass. It is harder than running on a good path in both terms of endurance and exertion. That's why trail running is such a bitch!

Your trainers determine the shock you absorb. Get the right trainers and some compression socks and pay attention to your foot fall and you're good to go.

If all the other advice doesn't work, look up 'Jeffing'

I had similar issues and started Jeffing 5/6 months ago. Reduced my 5k PB by 6 mins and no pain in knees!!

Wow I really know nothing about this running lark 😕 I want to learn though so this is great.

maybe you should go at the doctors.knees are important.especially feckt ones.

I've been going on the treadmill for the last couple of months. One knee hurts slightly occasionally, but nothing big.
I don't stretch before, but after I stretch hamstrings and quads.
What else should I be doing to avoid having any problems like OP?
Someone mentioned leg raises above, but isn't that for the abs?
Should I be doing squats every day then?

I can't run on the road because of my left knee... it always just goes.

Started using the treadmill at the gym and haven't had any problems as it's a lot softer under foot. Maybe try that?

And def get the right trainers!

I had a similar problem but with my ankles. Went to a running shop, got analysed on their treadmill and bought new pair of trainers. That helped, but was still having problems. Spoke to doctor (who also runs!) about it who looked at my feet and suggested arch support inserts. This helped even more...but still the problem didn't go away.

A friend recommended using a treadmill as it's less impact. Problem now gone and I'm regularly running on a treadmill.

Same thing as OP with awful knee pain on doing C25K.
Glad to say it disappeared when I got more appropriate trainers. Was already doing the stretches afterwards.

You need to stretch & you also need to be strengthening the muscles around the knees. Knees are the most commonly injured joint, due to various factors. Might also be worth seeing a physio to check your gait and/or check if you have any undiagnosed foot problems causing this.

proper shoes
stretch
sports massage once a month

I do all 3 - I get pain in my hips more than the knees - mainly due to tightness. Knee pain can be due to tight quads - a good sports massage will help

Another vote for stretching, I had hideous knee pain from cycling which isn’t even an impact sport. Went away within a few days of starting to stretch my quads. Do be aware though that your muscles should be warm before you stretch them, don’t just do it straight off the bat!

CYCLING!

So if I do my five minute warm up walk, 30 minute run, five minute warm down and them some stretches?

Someone recommended a foam roller to me and it’s really helped. They usually come with instruction booklets or there are tutorials online.

have look at this technique of running, it is called slow jogging and it does not put as much impact on knees and hips,it's look more like shuffling

My knees ached a lot when I first started C25K, even when I was running relatively short intervals. As my running got stronger the knee aches stopped and lots of other aches came instead. Definitely go to a good running shop with analysis for the shoes and have a chat with a physio. I wouldn't call myself a natural runner but I love how easy it is to just go out and do it.

Decent running shoes will make a massive difference!