C25k - sore knees

[OneForTheRoadThen]

I'm on week 2 and knees have become really sore. I'm new to running ( although I used to go to the gym a few times a week before lockdown) so it's a new form of exercise for me.

Has anyone else had this and how long does it last? I'm a bit fed up as I'd been meaning to try C25k for ages and this was my chance!

A few questions to inform my answer, if that's ok....?

What shoes are you running in? Are they new, and were you properly fitted for them?

Are you carrying any excess weight?

When you say sore, where are they on a scale of 1-10? If 1 is "ooh, my knee has an odd twinge", 5 is a little bit of pain to walk on, and 10 is agony even to stand up?

Finally, are you used to walking/moving around generally? If you have a fitness tracker, how many steps would you do a day on average?

Sorry for the barrage of questions...

Thanks for your reply @Runningonempty84 😀

I just run in my Nike trainers at the moment. When the shops reopen I plan on going to a specialist running shop for a gait analysis and I'll buy a decent pair then. Until then I'll just use my Nikes. They're very comfy but probably not the best.

I do still have weight to lose - my BMI is currently 29 (down from 38 in January) so I'm combining running, the 30 day shred and a 1500 calorie a day diet.

My knees have actually felt better since I posted and I did do week 2 run 2 yesterday but I'm worried they will get worse again. It's just really when I bend them rather than all the time so I'd say the pain is probably a 2 but I don't want to store problems.

I do try and do my 10k steps a day, I usually manage no problem as I have an active job but I'm furloughed at the moment so I probably do about 8k steps a day at the moment.

Thanks for your help

When you say Nike trainers, are they proper running shoes (ie Nike Pegasus, ZoomFly, whatever) or just fashion trainers? If the latter, especially as you're carrying a bit of extra weight, please stop running in them now and get some proper running shoes. This is almost definitely your problem.

You don't have to spend loads of money or even be properly fitted, for now - just some good cushioned running shoes, with a bit of support built in, will make a huge difference.

There are some great deals on SportShoes at the moment. The Saucony Triumph is a great, cushioned, comfortable road shoe, for example. I wouldn't race in it, but it's brilliant for steady mileage. Remember to go up half a size from your usual shoe size:

www.sportsshoes.com/product/sau3357/saucony-triumph-iso-4-women%27s-running-shoes/

Huge well done on the weight loss, by the way. That's just amazing

Thanks Runningonempty I'd forgotten about this online store.

I need to replace a pair of Saucony iso5's!

What sort of surface are you running on? I don't run much, I can't run on a hard, even surface like a pavement without it hurting. Something a bit softer and less even (to make the movement less poundingly repetitive ) might suit you better.

you need to stop running until your knees are completely without complaint.
in the meantime keep up with the walking and maybe a 10 min low impact cardio workout (youtube is your friend).

once you get proper fitted running shoes try again, but very very slowly.

running is great, but only if it doesn't hurt!

Agree with woodencoffeetable: be very careful with running! It's currently touted as a bit of a cure-all for most of life's problems, but in fact it's a minority of people who can run for years, especially post 35, without any joint issues. I'm talking from experience here, as someone who has had gait analysis, fancy shoes, physio, osteopathy, pilates, strengthening exercises, low to normal weight and generally sporty, but STILL gets knee pain after a few runs. I am 43 though and this wasn't the case 15 years ago!
Proceed with caution. Your knees are important!

it's a minority of people who can run for years, especially post 35, without any joint issues

Do you have any evidence for this? As most of the science actually says running is good for the joints. I'm not meaning to belittle your knee issues, which I'm sure are v frustrating, but the old cliche that running is bad for the knees really has been disproven.

www.womensrunning.co.uk/health/running-bad-joints/

Thank you all for your advice! @Runningonempty84 I have ordered those shoes 😀 so will see how I get on with those. I'm feeling very motivated at the moment and hopefully it will get a lot easier as the pounds go!

Oh that's fab, @OneForTheRoadThen. Really hope you get on well with them

One of my consultants responsible for my care has said they think running if done properly is certainly good for the joints, and joints are their business!

Are you stretching properly afterwards?

I had exactly the same problem when I started C25K. The pain would keep me awake at night so I know how you're feeling. I had a gait analysis and treated myself to the recommended trainers which surprisingly weren't as expensive as I thought and some padded trainer socks and solved the problem completely.

There are a few YouTube tutorials that go through correct techniques which I also found very helpful.