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

I started running at 56 because I was feeling old and unfit and putting on weight. My joint were often painful too. With in a few months all joint pains stopped. Completely. Lost the extra 10lbs.
Now I run between 20k (bad week) to 30k (good week) and can't remember the last time I had joint pains. I found that only people who didn' t exercise were negative.
I run every other week day though, as running every day gave me DOMS. Good luck and don't listen to people telling you it ruins your knees etc it is rubbish. Every runner is told by non runners it will mess up your knees so often it becomes boring.

I'm 47 and I've decided 10k runs are the limit for me. A 5k run is plenty. Otherwise my joints ache.

Stretching before and after is a must. I'm amazed at the people in my running club who drive to the park after work, get out of the car, run 10k and then immediately sit down for a beer. And then complain about sore hips.

There are loads of videos on YouTube. At the very least I do a downward dog and pigeon pose after a run. Sometimes use a foam roller.

@waytoearly it took well over a year to reach 10k it is just a distance I like and feel best after. I stretch and have a protein drink after every run.
The doms were when I was too enthusiastic wanting to start every day with a run.
5k is over so soon it just wasn't enough for me but even so much better than no exercise at all. 5k is the common target because anyone can do that it's not a push yourself distance it's a starting distance.

Good shoes (gait analysis from a decent running shop)

Follow the plan properly, don’t try to skip bits if you’re finding it easy. Repeat runs or whole weeks if you feel like you aren’t ready to move on to the next stage.

Cross train (swim/yoga/cycle/rowing/circuit training/aerobics etc). Use other muscle groups to support your running and prevent injury.

If you are not at all active currently and are significantly overweight, you may find it gentler to start by building up with brisk walking. If you are already moderately active (walking the kids to school and whatnot) then you may find it ok to start straightaway at week1 run1. Only you know that, really. There’s nothing wrong with building up to it.

What qualifies me? I am a nurse and a runner with an ITB injury, partially due to my anatomy, partially due to not doing some of the above. The ITB is a thick piece of stabilising & supportive connective tissue running from hip to knee. Basically, I get awful knee pain if I run too far because I neglected to strengthen my glutes appropriately. The excruciating pain stopped me running and I went to see a physio who gave me advice & exercises. I still do the clamshell exercises now and I’m back on the c25k ( very early days).

A friend in her 70s runs regularly (including marathons) as it helps with her arthritis. I took up a martial art in my 50s. So at 48 I think you should get professional advice and not rely on friends.

I've got a buggered knee and found this very helpful:

It feels very weird at first, not to mention the "look"of it, but after a year out of action it works well.

I've never had pain from running. Make sure you're wearing the right shoes and using the correct form. Try and correct your posture / gait if you start aching when you're running.

Also, take it slow, don't try and sprint off, just a very gentle jog to start with, especially if you are new to running. Enjoy it, it's not a form of punishment!

Research states that running is actually good for your joints.

I have no qualifications apart from personal experience and experience of friends who run / are run coaches.

I love that guy, echt. To be fair, I am not (and never was) a fast runner. In fact ‘runner’ was/is a grand term for what i do. I’m a jogger really.

I started running at 40. I went from nothing to now having 5 marathons under my belt. If I had a pound for every time someone told me it was bad for my knees, I'd be rich.

What I've learnt, the hard way, is that strength training is crucial to prevent injury (of any kind). I ran for a few years without doing any other exercise, and over time this caused more and more pain in my calves. It took a while to diagnose, but eventually it was traced to a weakness in my back and glutes. I now do a load of squats/lunges and back strengthening work, and am finally (after over a year of pain on every run) starting to be pain free.

The other thing that's great for injury prevention is to vary the terrain you run on. It's hard at this time of year, but including some off road gives your joints a break, and works the muscles differently.

Build up slowly (C25K is perfect), and there's no reason at all why you shouldn't enjoy running as a way to get fit. If there's a running group near you, they can also be a great source of support and encouragement.

(No qualifications as such, but I am a EA Leader in Running Fitness)

I’m a similar age and started running doing c25k 18 months ago . I don’t get knee or hip pain , any pains I’ve had have been due to trips and falls and too tight trainers . I do always have a day off between runs and mostly stick to 5ks .

I can't remember if I read it or heard it, but running will cause less damage to your knees long term, than the extra strain of being overweight.

I second what PP have said about making sure your trainers are suitable, I usually get mine from outlet shops. Same goes for sports bras, Shock Absorber ultimate run from the wonderbra outlet.

Are you running on your own or with a group? I noticed that a few of the running clubs local to me are starting their Couch to 5k groups soon. I found being part of a group was better for me, they offered support and words of encouragement on the weeks I was struggling.

Good luck.