C25k - knackered my knee, help!

[Happycow]

Ive started C25k, and just completed week 2. So far so good. Im very unfit, and 16stone. So i was very pleased with my progress!

But i have hurt my knee. It hurts at the front, below the kneecap / very top of my shin. And sometimes i can feel it at the back in rhe very centre. I have no idea what ive done, if its the joint or muscular. But i stupidly dosed up on paracetamol and went out again. Big mistake. Its worse than ever.

Do i wait for it to stop hurting before i can run again? Or accept that i need to lose about 6 stone first??

I need exercise to motivate me to eat well - and trying to do it at home with a toddler and a baby is a non-stsrter for me!

First things first - what shoes are you running in, OP?

Er... some 7-yr old Karrimor Run trainers??

I didnt think footwear would matter too much (as long as they are trainers) as im not a serious runner?

I was a similar level of weight and fitness when I started it in the autumn. Same weight now but fitter and enjoying running although I probably don’t get out enough.

I hurt my knee early on and it turned out my gait was wrong. I was putting the ball of my foot down first not my heel. Once I sorted that out I was fine. I also have rather old shoes, I need to replace them.

Ok, there's your problem! Shoes matter far more, not less, if you're not a serious runner. Experienced runners tend to have better form, carry less weight, and run more quickly and lightly on their feet. Whereas new runners tend to overpronate and land more heavily, causing issues.

IME, the problem isn't your weight, or being unfit - it's running in non-cushioned, old, low quality shoes. You need a decent entry-level running shoe with cushioning and support (check out the Saucony Triumph, currently down to £40 on Sportsshoes, as a starting point) and, when you get them, take it steady.

Remember that discomfort is ok, but pain is not. Niggles are normal and are your body's way of getting used to something new, but genuine pain shouldn't be run through.

Well done on getting started. You've done the hardest bit and hopefully the knee issues will resolve with practice and in proper shoes. Good luck!

you need to let your knee heal before you start up running again.
walk instead and/or do low impact 10 min workouts instead.
if the knees hurt - stop

agree with a pp, once your knee is better get proper running shoes and start again very slowly.
running is great, but only if nothing hurt.

I did exactly the same - even down to going out for another run when my knee hurt! I stopped it for 6 weeks or so, now back to it but slowly. It's difficult because I'm very target driven so ticking weeks off on c25k is massively tempting...

Thank you so much both of you! A new pair of trainers was going to be my reward for completing the 5k but it seems i should invest now. Ill have a look at those you suggested. Im happy to spend a bit more if needs be but i guess higher price doesnt necessarily mean a better shoe?

I see what you mean about the importance of the shoe, it does make sense (i think im a bit heavy-footed and i have no idea if i land flat-footed or on the heel!)

I never thought id enjoy running and im not 100% sure if i do yet - but i love love love the sense of achievement doing something i never thought physically possible! Im not ready to give up yet :-)

Oh wow just seen the last 2 responses as well - seems im not the only one who has done themselves a (knee) mischief!

Ive learned my lesson - will definitely let it heal (heat on it is helping massively) before i run again. Oddly it doesnt feel to bad when im running - just when i walk again!!

Im hoping these are just teething problems and i can get back into it soon (hopefully before 6 wks!) - and i can get some weight off once i stop eating all my baking!

Rest up.

Get new shoes. I go niggly and twingy when mine are showing their age. I currently have some new ones on order from Decathlon, fortunately I've had a couple of pairs before as my feet are very fussy and don't like buying blind.

Shoes degrade with age. Not so bad with walking, but for adjusting to running especially with additional weight, and it's not surprising that you're feeling it. Long term, the running will help with the weight and your muscles will strengthen up and adjust

My local running shop is doing a phone and delivery service. They really know their stuff. I'd imagine many independent running shops would be keeping going with a similar service.

Strength training is worth considering on rest days. Going off road is easier on the joints and spreads the load through a greater range of muscle groups. My legs let me know when I've done too much pavement pounding.

Get onto the nhs healthunlocked c25k forum for loads of good advice, and links to stretching and strengthening exercises. When you start again, be sure to stretch after every run, and don't miss the 5 minute warmup walk. Oh, and go easy, go slow, take small strides. Agree that decent shoes make a massive difference. Sauconies are a good brand, that sounds like a bargain!

I bought the Saucony ISO 5 trainers online - the reviews were so good so thank you for the tip! I cant wait to try them 😁

I will not go out again until my knee is better (will just do walking) but will do some pilates at home when i can and the strength exercises as recommended.

Thanks all - its lovely to have such helpful responses!