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Original poster

C25K - my knees!

26 replies

DappledThings · 27/05/2021 18:29

I have started C25k again. Last did it about 6 years ago when I got to the full 30 minutes once, then two days later got a terrible stitch and stopped. Soon after I was pregnant and got distracted and it's taken till now to go back.

So at age nearly 42 I have just done W3D2 and the actual running bit is fine. I definitely feel fitter already since starting and the length of running is all good. But oh god my knees. They ache when I walk, all the time now, and they hurt with the first few seconds of each run. But then they are fine till I slow to walking again.

I have good quality trainers, following Laura's advice about landing heel first. I just don't know if I should keep pushing through and risk injury if it's just something that will get better or rest for a few days and have to repeat a week.

Any advice from the more experienced?

OP posts:
TheLeadbetterLife · 27/05/2021 18:30

Why insist on running if it's affecting your knees so badly? Running is very bad for the joints. Why not take up an exercise that is lower impact on your knees?

Original poster
DappledThings · 27/05/2021 18:33

Well I didn't know it was going to hurt this much till I started! And it's by far the most convenient.

That's why I posted, to see if anyone more experienced had had the same and it was something that was more about getting used to the exercise rather than actual injury type.

OP posts:
purplesequins · 27/05/2021 18:41

I would advise you to see a physio for an assessment and go from there.
the fact that it's better when warm (i.e. during the run) might point to inflammation.

TheWeeDonkey · 27/05/2021 18:41

What kind of trainers are you wearing? I had the same problem when I first started and then I went to a sports shop where they do those gait tests and they fixed me up with some proper running trainers, I got some decent padded trainer socks too and it made the world of difference.

Original poster
DappledThings · 27/05/2021 18:45

They are Nike running trainers and I've had them for years but they've had little wear. Basically the 9 weeks of the programme 6 years ago and little since.

I'll look at a physio. I'm assuming that would be better than trying to get a GP appointment?

OP posts:
purplesequins · 27/05/2021 18:48

a physio knows so much more about knees than a gp.
they can also point you (and the gp) in the right direction if it's needed.

shoes lose their 'bounce' after a while, it just the degrading of the plastic over time.

nbee84 · 27/05/2021 20:14

I've read that landing heel first when running puts undue stress on the knees. If you are making a particular point of heel striking you maybe hitting the ground harder than you intend to. Mid foot strike is the preferred gait, but about 70% of runners heel strike. One of the things to do is to try and land very lightly and try not to bounce your steps. You should have very little sound coming from your steps. If you wear headphones take them off and have a listen to see if your steps are heavy.

Thiswayorthatway · 27/05/2021 20:25

What’s your BMI? Might be worth loosing weight before running too much again.

Original poster
DappledThings · 27/05/2021 20:27

@Thiswayorthatway

What’s your BMI? Might be worth loosing weight before running too much again.
BMI is 26 so in the overweight category but not too bad.
OP posts:
Original poster
DappledThings · 27/05/2021 20:29

@nbee84

I've read that landing heel first when running puts undue stress on the knees. If you are making a particular point of heel striking you maybe hitting the ground harder than you intend to. Mid foot strike is the preferred gait, but about 70% of runners heel strike. One of the things to do is to try and land very lightly and try not to bounce your steps. You should have very little sound coming from your steps. If you wear headphones take them off and have a listen to see if your steps are heavy.
Hmm. The heel advice was direct from the podcast. Not surprising there is conflicting advice though.

Good news is that I feel much more recovered much quicker today. Very little knee pain already whereas it's been days before.

OP posts:
partyatthepalace · 27/05/2021 20:33

I would go and see a good physio because I really fucked up my knees running (muscles weren’t strong enough apparently) - they will give you exercises if you aren’t strong enough right now.

myfuckingfreezer · 27/05/2021 20:34

I have good quality trainers, following Laura's advice about landing heel first

Woah woah never ever land heel first in running! You land middle of your foot to roll forwards to toes to push off.

I've used that podcast and never heard heel first, but I didn't use Laura. But thought they all had the same script.

HighlandCowbag · 27/05/2021 20:37

Im the same age as you OP and also a c25ker. Lots of runners go every other day or even more often. I've found at the moment, probably cos I am fat arse atm, I need 2 days recovery between runs. Its obviously a bit slower to meet those milestones but it's stopped me having lead legs and achey hips. Maybe try that and see if you get any improvement?

BIWI · 27/05/2021 20:40

I have just completed the C25K for the third time. I suffered around the same time, this time around, just like you! I rested for a few days, took anti-inflammatories, and then started off again, but taking it slowly - and it was fine after that.

If it still hurts next time you go, maybe you need to rest for a bit longer?

ProfessionalTeaDrinker · 29/05/2021 08:12

I needed two days between runs or I felt it in my knees. I also did some, very basic, strength exercises to build up the muscle and I try and do yoga to keep up my strength. I plan to add some proper strength back in soon as I hear that it's very good, not only for helping prevent running injury but for women's bone health in general.

I can't remember what the podcasts said but I'm not sure about the heel strike? Did you definitely hear that right? It seems wrong but I'm not an expert!

SweatyBetty20 · 29/05/2021 08:16

There is something called Runners Knee, which does affect new runners especially.
Definitely get your gait checked out - most decent running shoe shops will have a treadmill set up for this. I suffered terrible shin splints and sore knees and found out that although I was wearing decent trainers, they were for runners who were over-pronators, where I am actually a neutral runner. Got a pair of Saucony neutral shoes and it cleared up in a couple of weeks.

LonstantonSpiceMuseum · 29/05/2021 08:31

RE the BMI: I ran for years, then stopped for a bit and ended up with a BMI of 27.
At my height, that's an increase of 3 stone from what I was before.
When I started running again, it was considerable harder and a lot more painful, I have a problem with my feet anyway and it was so so hurting.
I've lost a stone and half already (hurray) and already feeling a lot better, less stitches, that sort of thing.
I think for some people weight makes a big difference, I absolutely hate admitting this lol
Although I'm back in the healthy BMI zone I think I'd still benefit from losing this extra weight.
Please keep it up, and take it easy! It has taken 6 months for me to get from zero to daily 5ks.i still let myself just walk the 5k if I don't feel great.
You've made amazing progress and the fact you are postng on here or getting a medical opinion just shows your determination :)

Branleuse · 29/05/2021 08:33

You could permanently damage your knees if you keep it up. Not everyone is built for running. Its a really high impact exercise.
I would consider cycling or cross trainer

EmpressWitchDoesntBurn · 29/05/2021 08:41

Yoga and Omega 3 tablets helped for me.

fellrunner85 · 29/05/2021 09:20

Some really bloody awful advice on this thread. I'm sorry to sound like a dick, but why weigh into a thread to give health and fitness advice if it's something you know little about? I don't rock up on the cookery threads telling people how to make cakes, after baking buns a few times Grin

fellrunner85 · 29/05/2021 09:35

First of all OP - and this is going to sound weird - but are you sure it's your knees? Often the pain is felt in the knees, but issues are actually caused by the illiotibial band (google ITB pain). The pain is felt where the band of fibre, that comes down the outside of your leg, meets the knee, and presents as "knee pain", but is actually brought on by weak glutes not doing their job.

If it is the ITB, rather than the knees themselves, and if you catch it early enough, some foam rolling and glute strengthening (bridges, clam shells) can work wonders.

Next up, trainers - forget gait analysis for now. As a new runner, 99% of the time a gait analysis would tell you you overpronate, you land too heavily on your heel, and you need support shoes. Instead, what you need to do is get used to running and find your natural form, before adapting your shoes. A lot of that comes with speed, with practise and with losing weight (simply because, say, 9st hitting the ground is always going to be less clompy than 13st hitting the ground).
So don't worry about your gait or your foot strike too much for now. There's not much you can do to correct your foot strike anyway - just do what comes naturally, while concentrating on keeping your head up (as if an invisible string is coming out of the top of your head), running lightly on the ground and aiming your heels back towards your bum.
From personal experience, as a 12st 30-min 5ker I overpronated and had ever-painful legs and knees, whereas as a 9st, 20min 5ker now, my form is much better and I'm not injured as often. And my form got much better when I ditched the support shoes I'd been talked into!

The fact your knee pain is already improving makes me think it's just your body adapting, rather than a real "injury." So think about getting strong all round. On youtube there are some great free strength and conditioning resources for runners. Simple stuff like strengthening your glutes, core, and quads will really help make sure your joints aren't taking all the strain.

Good luck with it and do let us know how you get on! Oh, and treat yourself to new shoes when you graduate - something neutral and cushioned Smile

Allmyfavouritepeople · 29/05/2021 09:41

I'm using Sarah Milican as my voice and I found her advice about a person on the other side of a hedge not being able to tell if you are running or walking really helped me soften my foot strike and my knees are thanking me for it.

Original poster
DappledThings · 29/05/2021 09:45

The pain is felt where the band of fibre, that comes down the outside of your leg, meets the knee, and presents as "knee pain", but is actually brought on by weak glutes not doing their job.
This is what it has felt like definitely. The good news is that yesterday I felt no pain at all and none right now so feeling ready for W3D3 today and that it is much more about adapting rather than any injury.

OP posts:
AvonCallingBarksdale · 29/05/2021 09:51

OP, get yourself to a specialist running shop (independent preferably) where they can analyse your gait. You may be someone who over or under-pronates and you should have running trainers that reflect that.
You don’t need to spend much on running gear... apart from trainers, which, if you can, you shouldn’t scrimp on.
C25K is a fantastic programme, good luck Smile

LatinforTelly · 30/05/2021 23:28

Listen to @fellrunner85 - she speaks sense!

I had some knee pain in the mid stages of c25k. I dug out leg strengthening exercises I'd been given a few years ago from a physio for "knee pain" after a skiing holiday (clam shells, leg raises with a resistance band, etc) and my knees are not sore at all now.

If you do feel you need to see someone, I'd recommend physio over gp.