To start running with bad knees

[pandapanda67]

Just that. I have perpetually bad knees even from just walking about. I'm 37. Out of shape, piling on the pounds. I'd really like to start running. I do yoga and am starting Pilates, so hoping to get stronger. Anyone have experience of running with sore knees? Am I bonkers or could running even help?

I started running four months ago (I am 36). I have historically had very clicky knees which sometimes hurt or go stiff. What I would say is that you should initially try fast walking just to make sure you get your posture correct. You can do this until you start feeling stronger and more upright.

Also, I’d say it’s critical to monitor your heart rate whilst running. It sounds like you are not used to cardio (no offence, I wasn’t either and this is why I mention this). Max heart rate is 220 minus your age so yours is 183. Don’t be going above 80% of that though (so 147). You may find that this means you have to intersperse your runs with walking (maybe 1 min running and 3 mins walking until your heart rate comes down). Take as long as you need, it’s just about building up fitness at this stage and there’s no shame in not instantly being a marathon runner!

I am only just (after four months) able to do week one of couch to 5k because I had to get my heart more fit and strengthen my posture for that long first. Better to do a few months of ‘pre-training’ and manage well than to go straight into it and hurt yourself. You may want to get a one hour session with a private physio to rule out any knee issues before you start too. Good luck!

Don't do it, it's absolutely pointless and you might do yourself an injury. Plenty of other ways to get fit - yoga, walking, cycling and especially strength training.

I don't think it's true that running 'gives you bad knees'. I think that's a bit of an urban legend. So it's worth trying it I would say! I've got bad knees, but eventually the actual cause was revealed to be prolapsed discs in my lower back. Yoga made it worse. Running once a week and pilates once a week keeps things on the straight and narrow.

I really wouldn’t! If you get sore walking, running will be awful! I can’t run, fine on the knees on soft ground, but killing on pavement. But I roll my ankles running on soft ground so no running for me- it’s important to listen to your body otherwise you get injured, can’t do anything for 3 weeks and give up!

Cycling or swimming would be so much better for your body.

My knees aren't great. I know ultimately this is because I am overweight. Both bouts of physio I've had have involved exercises to strengthen the muscles around the knees. This takes a lot of the load off the knee joints. I imagine you could find physios demonstrating them on YouTube or a reputable health care website.

Can you swim? It's a good way of exercising without straining your joints.

Try couch to 5k and run really really slowly. Use supports on both knees, start taking turmeric and collagen. Try for it a couple of weeks and see how you get on. If it hurts too much get a rowing machine and do that instead.

Depends what's really going on with your knees!

Running on hard surfaces in poorly chosen or worn out shoes can make many people's joints ache, and those same people can be fine once they get good shoes and choose softer surfaces.

Other people have arthritis and have to walk a very fine line between the benefits of running and the impact on their joints and get the balance right.

Question is - which one is your situation?

I have regular consults with Orthopedic surgeons due to multiple knee and back problems and they all say don't jog/run. They recommend swimming, walking, pilates.

I’m a runner with bad knees. I cope.

I’d tread carefully but if you can lose weight, your knees will be under less strain and likely hurt less, surely

God no.

Go and see a physio, get strengthening exercises, and they will tell you when and if you are ready.

I ran (I am fat, mid 40s) my sister (a medical professional) told me not to (lalala) quite enjoyed it for 18 months then they crashed, and it’s taken 3 years and a lot of time money and effort to get then even half back. I doubt they will ever be fully ok and I have been told it will likely bite me (ie need a replacement) in decades to come. Of course that might have happened anyway, but I didn’t half speed it up.

Disagree with the above posts. I have dodgy knees, years of horse riding when I was younger, pitted cartledge that catches on the ligaments. Running improved it no end. Went from being painful going upstairs, or even walking too much to absolutely fine. Now I ride again rather than run, if I am off for a couple of weeks knees are banjo'd again.

Do couch to 5k, build up slowly, decent trainers and techniques and see how you go. If you strengthen the ligaments, the joint os more stable and less pain.

Fast walking is better for bad knees OP. And you can just do it in normal clothes so no faff.

@HighlandCowbag’s experience is similar to mine. I think my above post made it sound like maybe it was really hard. My knees feel better than ever thanks to running.

You do need to get a session with a physio to rule out any genuine knee problems. If there’s nothing wrong then your knee pain may just be due to lack of strength (which mine was). I spent three months doing fast walking and using leg weight machines at the gym (leg press, leg curl, leg raise, abductor, adductor) before starting couch to 5k. If you take it slowly and carefully and get input from a medical professional then it’s possible to run.

Running helps my dodgy knee. Start slowly and carefully as pp said. Seems it helps some and not others.

Get yourself a private physio appointment to help give you guidance. You should be ok but invest in some expensive high-quality running shoes to help reduce the impact. I had painful knees when I started running but my physiotherapist gave me a series of strengthening exercises that made a huge difference. Never skimp on warming up or warming down!

I have bad knees but actually find they improve overall when I’m regularly running! I do wear knee supports

As others have said, you need advice from a professional. Low/ non impact activities like swimming might be better.

If, following advice, you do start running, you'll need to do regular strength training and get a gait analysis from a good sports shop and buy high quality suitable running shoes. This may set you back around £100-160. Please buy at least half a size up from your regular size as feet swell when running. I made this mistake during my first visit to a running store. They asked what my 'regular size' was. No mention of the extra space needed. I learned the painful and expensive way 🙄

I wouldn’t. Walking, swimming and pilates much better for you.

Goodness wasn't expecting so many replies. Thanks everyone! I know in my heart I should swim, do pilates and walk. But I feel like I need a dog to walk....I love outdoor swimming but it's rather cold now. And fancy doing some form of cardio hence the running. But yeah, given that it hurts me to go up a step literally just now it doesn't sound like it's an amazing idea. I have seen a physio before years ago and I remember them saying something about poor strength and poor tracking, so imagine I don't have very good form. I'm in the worst physical shape ( I had my son two years ago but to be honest that's no longer an excuse!) It's really getting me down. Just want to get into the groove of something I like but it's hard!

Evidence shows that for some people, running actually helps improve knee pain . For other people though it's really uncomfortable. On the other side of the coin, some people with knee pain really don't get on with swimming so don't feel you have to pick one of the lower impact options. Start low, go slow (couch to 5k, maybe after a bit of conditioning), see how it feels

I'd try walking with audiobooks. If you have the time this is my chosen exercise type.

Echoing every word of this post. Running can help your knees, but if they're bad already you shouldn't throw yourself into it without professional checks and advice.

They'll tell you this but you should go to Runners Need or Decathlon or similar to have your running gait analysed and shoes recommended based on that.

Couch to 5K T is excellent. I've always ran but a few years back sprained my ankle quite badly. I did it to slowly get me back and it really helped.

A previous posters point about building stamina up is so true - when you get tired it affects your form which can lead to injuries.

I also have cranky knees. I think sometime it's just bad luck rather than "because I run".