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Original poster

Couch25k and knee pain?

15 replies

Couchp0tat0 · 17/09/2025 22:55

So I just started couch to 5 k and I've only done 1 run so far on the most basic level using the app. I am obese although I'd say I carry it fairly well and I do walk and I'm fairly active a lot (like I'm strong) but I've never tried to run before so zero stamina for it.

I ran yesterday and felt OK after it all day but then today my knee has been getting gradually sorer when bending. I'm a little stiff but this is more joint than muscular pain. My question is, is this normal when you first start running and do I push through and run tomorrow as planned or should I take an extra rest day?

OP posts:

lechatnoir · 17/09/2025 22:59

How much walking do you do normally do? Did you warm up? Go too fast? Definitely ease, ice your knee and hold off until it’s better. when you do go back to it, take it VERY slowly. Slower than you think you need to. And stretch properly and don’t be tempted to miss the walks:

Chaosclassic · 17/09/2025 23:09

I don’t know. I don’t run. I am not overweight. But I do lifting quite regularly in my job as a gardener. I am not that old. Mid 30s.

My knees are fucked. They are ok. But if I do a lot then I feel it. It’s not an area you can really fix if the cartilage is gone, and it might be if you’re really heavy.

Basically I would try to get this checked before running more. Or try to lose some weight atleast first doing lower impact or strengthen the knee muscles to reduce impact. Maybe a PT?

It’s a bit of a ramble but I genuinely believe knees are going to be the new ‘back’; so many of us are damaging them and there’s not a lot of talk about it. Don’t ignore it.

SatsumaCat · 17/09/2025 23:10

I would be cautious. If you've damaged the fluid sac it only repairs with rest, more exercise (even walking) makes it worse. I did have some lower leg pain in the first few weeks I think shin splints but it was mild and went away between runs so I carried on and it resolved.

Original poster

Couchp0tat0 · 17/09/2025 23:37

lechatnoir · 17/09/2025 22:59

Normally I walk approx 4 continuous hrs twice a week at a fairly brisk pace and then 2x 2 hour long walks at the weekend with a small child so at a much slower pace. I also have done some weight training at the gym but nothing high impact like running before.

I just followed what was on the app so did a brisk 5 min walk to warm up as it suggests before doing the 1 min run then 90 sec walk. I really didn't overly push myself with the running and went quite slowly and didn't skip any walking.

My knees (all my joints in fact) got really, really bad when I was pregnant to the point I couldn't walk and was on crutches and that took a good year and a bit to feel back to normal so I don't know if there is still a bit of weakness from that maybe.

It's not extremely sore or anything, just a niggle when I bend but after the experience I had when pregnant/post partum I'm just wary of damaging my joints.

OP posts:

Original poster

Couchp0tat0 · 17/09/2025 23:40

Chaosclassic · 17/09/2025 23:09

I don’t know. I don’t run. I am not overweight. But I do lifting quite regularly in my job as a gardener. I am not that old. Mid 30s.

My knees are fucked. They are ok. But if I do a lot then I feel it. It’s not an area you can really fix if the cartilage is gone, and it might be if you’re really heavy.

Basically I would try to get this checked before running more. Or try to lose some weight atleast first doing lower impact or strengthen the knee muscles to reduce impact. Maybe a PT?

It’s a bit of a ramble but I genuinely believe knees are going to be the new ‘back’; so many of us are damaging them and there’s not a lot of talk about it. Don’t ignore it.

It's difficult for me to find the time to do other exercise that's lower impact around childcare as a lone parent. I do yoga at home but I'm not sure I do it quite right and classes and pt etc are out of budget at the moment so I was hoping running would be a good way to build my fitness, lose some weight and I guess for the stress relief as well.

OP posts:

FeelinTwentySixPointTwo · 18/09/2025 17:38

Where abouts on your knee does it hurt? As this may well not be a knee problem at all but could be an ITB problem (which tends to present as a pain on the outside of the knee, towards the top of the kneecap). That's incredibly common in new runners but easily fixed.

If you've had previous knee problems though, it's possible this is an old injury flaring up.

Original poster

Couchp0tat0 · 18/09/2025 17:46

FeelinTwentySixPointTwo · 18/09/2025 17:38

If you've had previous knee problems though, it's possible this is an old injury flaring up.

That's exactly where it is outside of the knee on the right side of the right knee at the upper kneecap. How is it fixed? I'm feeling a good bit better today so planning to go running again tomorrow

OP posts:

bloodredfeaturewall · 18/09/2025 17:49

see a physio
there are some good exercises that strengthen the muscles around the knee (heel raises, to raises for example) plus things that you shouldn't do, like quad stretches (where you pull your foot to your bottom).

what shoes do you have? they should be cushioned and fit well. not fashion trainers.

Original poster

Couchp0tat0 · 18/09/2025 18:13

They're a pair of Asics and I do think they fit well.

OP posts:

FeelinTwentySixPointTwo · 18/09/2025 22:11

That's exactly where it is outside of the knee on the right side of the right knee at the upper kneecap

That's potentially great news, because if it's your ITB flaring up where the ITB reaches the knee (very very common) then that's much easier to fix than problems with the actual knee.

The best way to fix it - odd as it sounds - is by strengthening your glutes so they take more of the load rather than your ITB and your knee. Google clamshell exercises, fire hydrants, and also side steps with a resistance band.

At the same time, you want to be doing foam rolling (again, just Google it). It hurts but it works!

Original poster

Couchp0tat0 · 18/09/2025 22:18

Brilliant thanks so much for all the advice!!

OP posts:

Monvelo · 18/09/2025 22:21

I have knee problems that mean I don't run anymore, and its glute strengthening that the physio has me doing.

Lamento · 19/09/2025 03:40

Yes. All those little problems are really common when you start out. The annoying truth is that you are probably doing too much too soon, even if it doesn't feel like a lot. Be patient and you will toughen up.

SleepQuest33 · 19/09/2025 05:43

Op, funnily enough I spoke to a personal trainer about this just last week. I like to run 5 to 7 k max (so not very long as other runners) but u get some pain in my left knee.

she explained that I need to strengthen my glute muscle to support my knee better. I’ve been doing a couple of specific exercises and I promise you I can already feel the difference.

try searching online.

DonewhatIcando · 19/09/2025 07:43

I don't run but I have trouble with my knees (weight training), DP is a gym bunny & a walking encyclopedia of do's, dont's, stretching, warming up, cooling down.
He's helping me to strengthen my knees by doing one leg squats (hold onto something if try these) basically go into a shallow squat, not too far down, just enough to get a bend in your knee, hold then come up slowly.
Coupled with doing a full squat (both legs at the same time) it seems to be working, it also is helping with my balance.
I agree with a pp that you should probably see a physio before trying anything as you don't want to make it worse.
I saw a sports therapist once and he said it was caused by my glutes and quads needing strengthening.
Definitely get some advice though, it sounds like you're really going for it with your c25, good for you 💪

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