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.

Ugh, I feel your pain. I used to run loads but then I injured my hamstring and haven't been able to run since. I was gutted at the time as it was the only thing that had worked to lose weight. Problem is, it's not very good for you - runners are always getting injured.

However... since I realised I wouldn't be able to run for a while, I started trying other things, and you know what has been most effective for me in shifting weight? Walking. Actually better than running, cycling and swimming (all of which I have tried at various points in the last decade), plus it doesn't hurt. Try it! Walking up hills and steps will get your heart rate up as much as running, improves your strength, but doesn't put pressure on your joints...

Google ITB injuries - very common in women runners, especially if you're starting out. You'll need to take a little break but can sort it will correct shoes, foam rolling and exercises to strengthen the muscle.

Well done on running this far!

Please be careful with stretching. I actually caused caused my hamstring injury by stretching before a run (and that was an hour before the run - not even immediately before).

My physio since told me that if you stretch muscle that isn't strong, it just makes it more susceptible to injury. I.e. flexibility needs to be equal to strength.

If you do stretch keep it gentle and not a deep stretch, particularly if you're not used to it.

@Gwenhwyfar you should be working out and stretching out your whole body (gently of course) for running. It is a whole body exercise so you have to have a good core and work on your core and abs etc to avoid damaging your lower body or straining your upper. When you get tired you slump forwards when running = awful idea.

Also be careful treadmill running. It eats your bum muscles long term (flattens it) and doesn't engage your legs properly as the momentum comes from the treadmill not your own self propultion (? if thats the right word).

My dh had his gait assessed in a specialist running shop and has trainers -about £150, I think, worth it for your knees!

I can't run anymore due to knee pain so I use the cross trainer and spinning.

I had the same issue with running after c25k so I did c250k cycling and the impact on the knees isn't there and it's amazing.

You have to be careful with knee trouble as you can actually make the problem a lot worse.

I would get fit with less impact to begin with, weights, swimming etc and when you're fit introduce running again and see how you go.

Some people may never be able to do high impact exercise, with bad knees - I'm one of them!

My knees are shot, I have had physio, but you have to keep this up, to keep the trouble at bay and life is too short! I just keep away from things that hurt my knees now, as I really like being able to walk pain free!!

Gait analysis and proper running shoes will help massively. I lasted two weeks in trainers before it got just too painful to run because, like you, I didn’t want to ‘waste’ the money on proper running shoes in case I didn’t carry on with it. It’s not a waste of money. Shoe styles are updated every year so if cost is an issue maybe ask if any if last year’s styles are still available at a lower price? That’s what I do as personally, I don’t care if my running shoes are bang on trend in the latest colours or not, I just need them to fit properly and be supportive. Tell them your budget and ask what’s available.

Mix up running with other exercise. Join a gym. Do spinning classes, Bodypump, circuits or HIIT classes. Running is very high impact, I also get knee pain if I run too often, but I work out 6 or 7 days a week and am injury free - I think that's because I cross train.

Kangoo running shoes may help? Expensive if they don't though. Give them a google.

"Also be careful treadmill running. It eats your bum muscles long term (flattens it) "

Wow. What to do against that? Squats?

"@Gwenhwyfar you should be working out and stretching out your whole body (gently of course) for running. It is a whole body exercise so you have to have a good core and work on your core and abs etc to avoid damaging your lower body or straining your upper. "

So what would you suggest for this? Yoga? Or a particular workout before going on the treadmill?

Softer surface
Stretching and foam rolling
Also glute exercises

My physio told me the bulk of knee and ankle injuries are ultimately caused by weak glutes.
One legged glute bridges are bloody hard a great exercise

@Gwenhwyfar running can "eat your bum", as you don't really use them while running unless you sprint, if you have access to a gym then I'd recommend skipping running a few times a week and use other cardio machines that target your glutes more:

• Step machine
• Cross trainer
• Treadmill, but at a fast walking pace with the incline turned up.

Using those machines while not using the handles to help balance yourself will also work your core. Yoga is also good for your core.

Cardio alone won't build your glute muscles though; you need some weight lifting exercises once or twice a week. I wouldn't recommend doing squats everyday as your body needs to recover afterwards. There's lots of different exercises for glutes that I think are better than squats. Like trojanpony says above, glute bridges are amazing and a lot harder than they look!

loads of good advice above, on the days you dont run could you try swimming or cycling? my daughters had some ligament issues and apparently it pulls her knees side ways, he said its common and it self corrects as they age, and he said no more skiing or netball and suggests cycling or swimming instead as they are low/no impact sports, she said the cycling still caused pain but the swimming was perfect... worth a try on the in between days, so you keep up the fitness training while resting your knees