Beginner runner - knee pain help please

[Fishlegs]

I’ve recently started running again after 10 years or so, doing a c25k type programme. I’m a couple of stone overweight, but I have bought a new pair of running shoes.

When I run, I get an ache on the inner joint line of my knees. It’s fine afterwards and when I’m doing the walking bit. I’m mostly running on tarmac paths in the park or on the pavement. Is there anything I can do to help with this? Obviously losing weight, I’m working on that. I was thinking about joining the local puregym to use their treadmill, will that ease the strain on my knees?

Thanks for any advice. I’m 44 btw.

Did you get assessed with a running analysis at a shop when buying the new shoes?

Are you warming up first? I'm no expert, but always start a run with a few minutes brisk walking. It's also advisable to then do some dynamic stretching (google as I've always improvised). This helped me when I had mild knee pain.

No, I am aware they do that, but I wanted to do a bit of running first. They’re cheapish decathlon shoes. Do you think it would be going to get an analysis, and won’t they laugh at me? I’m hardly a serious runner

When I first started I found proper stretching helped - if I was getting a bit achy half way around, I would stop and stretch again. (as well as always doing the 5min warm up)

I’d recommend an analysis it’s amazing how the right pair of shoes can help. I’m 8 stone overweight and my run is barely quicker than most peoples walk so don’t be embarrassed.

I’d recommend having the analysis seeing what shoes they recommend and then going on the internet to find them cheaper.

Also as PP make sure you warms up and do stretches at the end.

Defo proper running shoes. They can make a huge difference. Warming up before you run.

I have a really weak knee and it can cause me a lot of pain ... I usually strap it up (sometimes with just a cheap knee sock) and it really helps

Ok, I will go. Thank you.

I do stretch afterwards but maybe my warm up could be improved, I’ll try that too.

I had issues when I started running and it was all because of the trainers. You need to get yourself to a store that provides running analysis. I suspect it will get worse if you continue with the “cheapish decathlon” trainers. No one will laugh at you. They want to prevent injuries. When I had mine done I explained to them I was a new runner and they invited me to join their free running club on Saturdays. They were lovely. This was a few years ago and I’m still not an experienced runner but 2020 is my year of running and I signed myself up to park run and a 10K in September. My favourite are Brooks, maybe have a look at their trainers.

Ultimately the best way to find out whats happening is to see a sports Physio or Doctor, however you could try the following

• A warm up (brisk walk Dynamic stretches - high knees, fast feet etc)
• Treadmill at the gym or grass (
• Do some knee / leg strengthening exercises at the gym ( leg curl, leg extension, leg press etc)
• don’t run too often, make sure you have rest days.
• Think about dropping back a week or repeating weeks
• Do more intervals, start at 2 run, 1 walk and build up gradually
• See a sports massage therapist, you might just have muscle tightness
• Go to a running shop and get your gait analysed. Tell them you’re a beginner and don’t be afraid to slow the treadmill if you need it. Some will charge you, refundable against shoes others do it free and just hope you buy. (but look as if you are considering them!) . These will cost you £70-£130 and although aren’t guaranteed to solve the problem remove a big potential cause.

Sorry there is no single answer ..in my experience I'd advise you to take things easy as you don’t know whether its a niggle or sign of something more serious.

Decent shoes will help but as per the above, you can't get away with not doing any strength work alongside running. Your joints need support from strong muscles.

Body weight exercises on You Tube are a good place to start.

Honestly, I used to go for gait analysis but these days I just buy cheap ASICS or similar. Often just a tool to sell super expensive shoes, DO NOT feel you have to buy these. I guess it might be worth having done once to check out your specific needs. You should probably reduce speed or distance or use a run walk pattern. Stop completely if it keeps hurting and swim instead until it's better. Or use an elliptical but make sure you work hard enough. I found the Chi Running book reasonably good for improving running form.

Proper stretching definitely. Also, do you do any other exercise? I've had knee pain previously that has ended up being caused by weak glutes so make sure I do lots of squats alongside running

When I started C35K I had knee pain. Went to Runners World for gait analysis. Turns out I over-pronate. Bought some (admittedly quite expensive) shoes, but I've had no trouble at all since.

@EvaHarknessRose I see what you mean, but you should at least go once to find out if you have any issues. If you don’t and then run without injury then I can see why constantly going for running analysis is a waste of time. But new to running and already feeling niggles, I would say it is a must, I learned the hard way.

I’m so glad I posted! You’re all so knowledgeable and helpful. Thank you.

I’m going to start with gait analysis, look into knee strengthening exercises and see how it goes.

Incidentally my Brooks were about £85 which isn’t too bad, also all the sales are on at the moment so you can often get last years designs cheaper in the sale.

If you go for gait analysis don’t be afraid to give them a budget, ask if they have any of last season’s shoes on sale or tell them which colours you prefer/hate ! They’re used to it and you have to love your running shoes !

I found some useful exercises online.

This is a good range of strength exercises you can try at home www.active.com/running/articles/14-running-specific-strength-training-exercises

The online knee exercises are really helpful, thanks @TriSkiRun99. Unfortunately I did them too soon and exacerbated the problem. I think it’s some kind of tendonitis just below the joint. I’ve been resting it for the last week and it’s much better.

I’ve also been for gait testing - you’re all right, they were really nice and helpful, and very positive. The shop assistant was telling me about all the people who come in to get running shoes for c25k, them come back to get shoes for their first 10k or half marathon.

I’ve got a pair of Brooks, (in the sale) with mild support, so fingers crossed.

After a little reflection, and with some prompting, I’ve come to realise that I was doing too much too soon, so I’m going to spend some time in the gym working on strengthening my legs and build up slowly on the treadmill before I start regular pavement running.

I wanted to say thanks everyone for being so encouraging. Although I think of myself as a reasonably confident person, I think I was so downcast about this setback as it seemed to ‘prove’ that I was too old and fat to really get back into running / exercising properly, and it turns out I’m not, I just needed to change things around a bit.

That's great that you've been for gait analysis, the right shoes will make such a difference. Also you could be right that you did too much too soon. I've been running for about 5 years but I tend to train for an event and then go for a few weeks without running last year I had a marathon to train for so I started RED January but it meant I went from hadn't run for about 6 weeks to suddenly running every day and I ended up with a lot of knee pain too.

I went for a sports massage which helped and they showed me how to tape my knee to support it and so now I always use the tape when I'm doing long distance runs, it really helps as I've realised I'm prone to knee injuries. Also just making sure you're having rest days - that's why I don't do RED January any more. Well done on the running!