Fat girl running - avoiding injury

[StrawberryLeaf]

I'm about 5 stone overweight but working on it. My husbands a (proper!) runner and he's inspired me to try, I've been doing c25k and loving it.

I have a bit of a sore knee now and it's made me realise I'm terrified of doing myself an injury. It would be such a shame to give up when I have made progress and have actually been enjoying it.

Any tips on avoiding injury as an overweight runner?

Decent runners are a must. Go and get your gait analysed and then find the runners that are best for you. They will be expensive but worth every penny.

Stretch well (identify where you need to stretch and spend a decent amount of time doing it) after running

Thanks gingerbread I will do that, probably should have done that earlier, I've been running in cheap old trainers.

Thanks pseudo I'll look up some stretching, probably not doing enough.

Another tip is to do as much running off road as possible. Tracks and trails/footpaths have much less impact than Tarmac.

You could consider maximalist trainers such as Hokas which are very cushioned.

You could also invest in a foam roller as a pre-cursor to stretching (helps mush the muscles before you stretch). They are pretty cheap and TK Maxx always seem to have loads (why is one of life's mysteries).

Might sound mad but instead of maximalist trainers - maybe go more barefoot type? Don't rush into it though. That way you should strengthen your feet and ankles if you walk/run more barefoot once you work towards it since you are not depending on trainers for support. It'll make you more aware of your gait and if you are shifting to one side more than the other.
Do you spend much time barefoot round the house? If not than that could be a start?

I rule of thumb (after getting a terrible injury) is one yoga session after each long run. It helps me as it means a decent stretch. I recommend Yoga For Runners on Youtube

Definitely get proper shoes fitted by an expert in a specialist shop. TBH I'm surprised your husband didn't give you that tip.

As everyone else said, good trainers. And don't rush it. It's ok to do redo weeks on C25k. Better that than get injured in your enthusiasm.

Agree re trainers - also as a large runner myself I would recommend going to John Lewis or Debenhams and getting yourself fitted with a proper high impact sports bra. Not cheap but essential.

Strength training alongside running. You need to build up strength in all areas so that you don't end up exacerbating existing weaknesses and imbalances (which we all have) from the repetitive pounding that is running. (I speak from long, painful experience here)

Agree about the bra too!

The cheap old trainers are DEFINITELY the culprit.

You need proper trainers and then you hopefully won't get the pain