Runners do u have knee or hips due to running?

[Neapolitanicecream]

I’m trying to get fit so started C25K but been advised by my friends that due to my age 48yrs should do walking fast instead. I’m about 2 stone overweight. So wondering your experience ? also can please state your qualifications if not a personal experience thanks I’m advance

My aunt is a physio and said there are frequent problems with ankles, knees etc with runners but not everyone has these issues and if you don't it's still great exercise (cheap and easy and good endorphin rush). You're much less likely to have issues if you build up slowly (which you're doing with C25k) and you stop when you reach distances of 5-10k. If you do experience issues you could swap to something less high impact but if you're enjoying the running I'd crack on.

When I started running I had various aches and pains, my one knee was very sore and I needed a support bandage to wear. It was due to my other muscles being weak though, once I became stronger I haven't had any knee trouble. Go and get your gait analysed at a proper running shop. Their knowledge is phenomenal. The guys at mine identified that my knees knock together when I run, fitted the correct shoes, and it's improved my performance massively.

I was also 2 stone overweight when I started, so there's no rules as such. Just be kind to yourself and make sure you rest. It's very easy once you get the bug to go out running every day, but once the damage is done it can take a long time to repair. Slow and steady wins the race!

I trashed my knees decades ago due to cycling, but they are fine when running. Hips too. Then I got plantar fascitis, but I suspect that was mostly due to walking not running.

Being heavy does increase your risks of injury. Do you hate swimming & spinning?

I'm a runner and have an intermittent hip niggle that comes on about 6-7 miles in to a run. It doesn't always happen and when it is happening I find a few days rest and it goes away again. I also play netball and this is impactive on joints so it may not have been the running. I used to have a knee niggle but that hasn't bothered me for years. I listen to my body and I think the benefits to me of running outweigh the risks and niggles!

My running goes through phases (4x a week leading up to a half marathon, none at all when it's dark and cold outside)

Without fail or exception, the times when I get injured are the times when I try to make a step change in time/distance. Always increase gradually! Much better to start with walk 50 jog 50 and maintain, than speed too soon and be forced to rest for weeks.

I do a high impact martial art as well. I don't have any ongoing injury issues. I think stretching is really important.

There's some evidence that shows that runners are less prone to knee problems such as osteoarthritis than non-runners.

My knee hurt when I first started, but I built up my mileage too quickly. Take it easy to start with, couch to 5k is an excellent programme. Wear appropriate trainers, and enjoy yourself! I have a niggly calf after about mile 10, but that's a strength issue, rather than a structural one.

I'm 48 and a good 1.5 stone overweight - I run 5+k twice a week - I do get the odd twinge in my knees and hips but nothing major

My tips would be good shoes (not expensive but well fitting and supportive), stretch stretch stretch afterwards - especially the quads (which I find pull on my knee ligaments if tight) and I have a decent sports massage once a month - like a MOT

also stop if it really hurts!

My knees were never better than when I was running and doing long distance marathon training in my mid-40s.

I’m also 48 and about 2 stone too heavy. If DH gets in at a reasonable time tonight, I will be doing the last run -Week 9, Run 3!

I have been running on and off for about 12 years though. I also cycle and swim occassionally.

I have a minor back injury, but not from running.

I would recommend professionally fitted running shoes and bra. These will protect you from a lot of injury!

Low impact sports like swimming and cycling would be better. If you really want to run you need to do some weight training to strengthen and aid stabilization of the joints, it's the best way to prevent injury.

When I started c25k my knees started hurting.Im 38 and 5ft 10 so not sure if my height put pressure on them iyswim? I do fast walking now

Get trainers that support you properly and that will give you a good head start. Go to a store with a huge selection and try on various ones to establish which feel the best and offer the best support. If your foot isn't supported correctly you will put strain on your ankles, knees and hips.

Get your gait analysed at a running shop. It's free and you don't have to buy the recommended shoes. Make a note of the model and look on line for the same shoe in last year's colours if you want to save a few £. A lot of trainers are just leisure shoes.

Get a proper high impact sports bra. Try it on in the shop and see if there is any jiggling or discomfort. If there is, it's not the right one. It probably won't be padded or pretty.

If you start off gently doing walk-run etc you should be ok. When I started I had friends tell me that I'd knacker my knees but I haven't.

Warm up gently but don't worry too much about stretching before a run. Definitely stretch after.

I’m a qualified fitness instructor. It’s a myth running hurts your knees. It actually strengthens your bones.

However, if you have any alignment issues, then it will exacerbate this so you need to be strong to run and build up very slowly. Do lots of cross training and work on hip and glute strength. Always stretch afterwards.

I used to have 'wobbly' frequently injured knees all the time. Running (very very slowly!) seems to have sorted it, if anything.

Hi Neopolitan,
I'm 49 and started running (again) with C25k last year when I, too, was 2 stone overweight. I was a bit worried about ITB syndrome and hip bursitis (both of which I've had before) but, despite dire warnings, I haven't in fact had any problems. I did, however, do the following:

• As I was pretty much coming from zero fitness, I first spent a number of weeks just generally increasing my activity levels, i.e. taking the stairs and never the lift/elevator, getting a decent walk in every day, biking to the station and shops rather than taking the car. (This was partly to get my lungs going a bit but also to start to strengthen tendons, etc.)
• I also started a gentle home programme of back and stomach exercises and stretching. I was quite a serious middle and long-distance runner until my mid-30s and I truly believe this is key to helping you not get injured. If your core is weak, your technique will go to pot and, however fit you are, you are much more likely to get injured.

Once I started I took it easy. If a week felt too much, I repeated it. I also ate well, got plenty of rest and kept up with the core execises and stretching. I later gradually started to do some weights.

I really think C25k is still doable at our age and weight provided that we give ourselves time and accept that sometimes our lungs will adjust faster than our skeleton etc. and that we may sometimes need to reign ourselves in to keep healthy. (What I don't think works well though is the 5to10k programme. I really think that moves too fast and doesn't have enough variety to be sure to avoid injury.

Good luck and have fun!

I've been running for 8 years, now 47 and have never had hip or knee trouble. My sister is 51 and is the same, in fact shes getting better and faster with age. of course some runners are prone to certain injuries, my friend's husband started running and had injury after injury so he gave up.

All you can do is try and see how you get on, obviously carrying extra weight doesn't do your joints any good but saying that I was three stone heavier when I started and have been fine mainly. I've had some injuries but I do run a lot!

I used to suffer with a bad back which running seems to have helped hugely.

I am 43 and 4 stone overweight. I run very slowly but I run. Weirdly I don't have pain in my knees or hips when I run but when I go up stairs my knee kills!
Just build up slowly and see how you feel.

Years ago I had dodgy knees after a skiing fall. But now I run every day or at least 4x a, week, 5-10k, and they are not a problem.

As others say, you must have good trainers, proper running shoes which could cost £50 or more. Also good sports bra. I think working on my quads (I swim too) has helped.

Note I am not any kind of health professional. Good luck op, running is great. I do better when I weigh less, but I have run at a stone and more overweight.

Thankyou all really interesting reading especially the benefits of running even at my age outweighs risks. so I think with the increase in knee and hip issues may not be attributed to running and friends are over cautious as I suspected. So I keep up the C25K bit go lightly thanks lovely people 😊

I would really recommend proper stretching. I’ve run for years and was always getting minor injuries that would put me out for weeks. I now do an Adrienne run cool down yoga video after every run ...the 7 minute one for a 5k (or under) run or the 18 min one if >5k. No injuries now for 2 1/2 years 🤞 Best of luck..running is a great way to get fit (I also recommend podcasts!)

I was older than you when I started out with C25K, and I'm so glad I did it. I'm still a regular runner.

Yes, I did get more niggles towards the start. It's all to do with building up running stamina and getting used to the movement. Slowing down, repeating weeks, taking breaks when injured all help - you need the long approach IYSWIM.

Also, do some cross-training (which is jargon for anything other than running/walking). So for example a Pilates class a week, so you're not just using your muscles in one way.

And do have a peek into the Exercise topic - there's an active C25K thread there.

My knee was fucked up when I was 13. By 25 I was being told the only answer was a knee replacement.

I then started to lose weight and when I was 30 took up running. My knee has never been better, obviously I have to be careful and have a very good sports physio but running has helped not hindered in my case