pain in knees after running

[ThatVikRinA22]

hi all

i did a 5k run yesterday - i m very slow, not an experienced runner, it took me about 35 mins! i was running more last year but it dropped off over winter and i used the gym more. Ive been going to the gym for 18 months and dont think my overall fitness is that bad.
ive been running on a treadmill but only for about 15 mins, so think the 5k on real ground came as a shock to my old bones, today my knees are really hurting.

i value my knees so please can anyone tell me what i can do to avoid knee pain but carry on running?

my trainers are Nike, they are supposed to be a running shoe, though they werent very expensive (i think about £40) i didnt want to spend a fortune in case i didnt stick with it - ive had them a year, i use them for gym and running.

its both knees that are paining me, but my left is worse (i had some tendonitis ) its not terrible but i was going to go running again tomorrow and im not sure if i will manage another 5k, it doesnt hurt at all when im running, its afterwards. I am carrying a bit of extra weight, (im 5ft 3 1/2 and weigh 10st 10) i was hoping running would help me shift a few pounds.

advice much appreciated. thanks

please someone talk to me before tomorrow morning....going again at about 9.30 am if the knees will tolerate it....

ok....so my shoes need changing....so that will be my next question then!

which ones and from where?

go to a specialist running shop. THey will watch you run and see what your gait is and pick you a selection of shoes according to how you plant and roll your foot. I always go to Sweatshop. Google them, they have stores all over the country and they have a sale on at the moment. Unfortunatly with running shoes it isn't something you can just 'guess' at. Even if you've had your gait checked once, when you cmoe to replace that pair of trainers it can change slightly

Also i was told to change my trainers every 8 - 10 months or at 400 miles.Whatever came soonest

1. Go to a specialist running shop where you can get proper gait analysis. Where do you live vicar, might be able to help with recomending a shop. be prepared to pay up to about £80 for a pair of running shoes, they are the most important bit of kit you will buy.

1. I think you have also increased the time you spend on your feet too quickly. if you ahve only been running 15 mins on a treadmill and then running 35 mins is probably too much of an increase. Guidance is that as a beginner you shouldn't really increase your mileage more than 10% each week, otherwise you open yourself up to all sorts of injuries. There are lots of couch to 5k training programmes on the internet. have a look at this one from the Runners' world website 5k training plan

1. yes, running will help you to lose weight. I'm 5 ft 3 too and running really helps me keep my weight down. When training for a half marathon I can get away with eating yummy cake

1. enter another 5k race in a few months time. it will make sure you stick with it and you will be able to measure your progress

thanks shelscrape i live in Yorkshire. I can easily get to either York, Hull, Doncaster, Meadowhall in Sheffield, are there any shops in any of those places that will assess my gait?

i dont mind investing in a decent pair of trainers. I went running again today and aimed for 3 miles - do you think thats too much then? i felt ok, just slow, maybe i need some decent socks aswell as my feet are sore when ive finished.

i did the couch to 5k podcast last year but the music choices drove me to distraction - i wanted to use my ipod and just run....i will write the linked one down thanks! so im managing 5k all be it very slowly with at least 2 breaks for a walk.....which week would you recommend i begin at?

i was actually quite pleased with myself today, though i didnt improve on my time i did run more and walk less....

I have sore knees too and i find taking a nurofen an hour or so before i run helps.

I also second the gait analysis. Made a huge difference to me.

where does gait analysis then? im within easy reach of sheffield (meadowhall), hull. doncaster or york....any of those i can get to within 45 mins.

found on in York....will be going to pay them a visit! cheers muchly. He also said new trainers and take it a bit easier....

its so hard though - i found a running route that is exactly 5k....there arent many places to run around here, most would be more!

i feel an idiot running through town. but needs must!

There's a sweatshop in york, castlefield and Sheffield.

I had knee pain when I started running at the beginning of the year but it seems to have stopped (fingers crossed) - I was a bit paranoid too, knee problems seem to run in my family. I second what other people have said about trainers and distance. Other things that should help your knees are

• cross training, particularly to include regular squats and lunges so that you strengthen the muscles around the knees

-glucosamine, chondroitin & MSM supplements to help joints stay supple and supported by collagen etc

• personally I don't run on consecutive days, though I sometimes do 15-20 mins on a treadmill the day after an outdoor run I wouldn't do two days in a row outside, but plenty of runners do .

• whenever possible run on grass or in parks where the surface is more cushioned than pavements.

well ive found an Up and Running in York. Going next set of days off to get gait analysis and some decent running shoes.

i have also taken the plunge and emailed the local running club! i'll not be able to go every week due to shift work but im hoping that might not matter - here goes nothing!

well done you. Take a look at the Runners United thread, very active and very friendly and encouraging!

thanks sleepwhenidie - i always feel that my painful and slow excuse for running is so far behind what they do on the runners threads i dont look! i will check it out though!

Up and Running in York are a really helpful shop, you should get some good advice there.

The important thing to remember when you are new (and also not so new) to running is to give your body enough rest. Make sure you have at the very least 2 rest days a week. After a long run, like you 5k race, you should have a rest day to let your body recover. Slowness does not matter in the slightest. On the link I posted I'd start at week 4 or 5. You might feel it is a backward step, but will put some structure into your running and make sure you build up to time spent running at a reasonable rate. As you are new to running I would suggest you forget about how far you run, but focus on time spent on your feet. Gradually increase the time you run and reduce the time you walk and HAVE FUN.

thanks shelscrape - great advice and i will take it! any excuse to slow down a bit - i am getting quite a buzz from doing it - hope that lasts! not heard back from the running club yet though...i want to go and join while i have the urge!