C25K People- Do you have this problem?

SaltNBurnBoys

Actually, my problem is two-fold.

One, I've now officially done week one of the program twice over and have seen absolutely no improvement in my breathing. My muscles clearly are working better- I know I could move on in the program if they were the deciding factor- but I'm still gasping for breath before I'm even halfway through. Am I doing something wrong, or could this be medical?

Two, about an hour or so after getting back from my run, my knees are in AGONY. It feels like boiling hot oil is being poured over them and the pain continues down to my ankles. I'm 21 years old and have never had any kind of injury to my knees, so I just don't understand it. I stretch thoroughly before the run, and take a hot shower afterward. Is this a natural adjustment to exercise (I've never been active before) or is something really wrong?

Thanks in advance for your answers.

BigT555

you probably have poor breathing technique, try going 2 steps for inhale, 2 steps for exhale, thats what worked for me

your knees hurt because running puts a great amount of impact on your knees, this is something that will get better as you lose weight and your joints adjust to the new pressure. do you land on your heel when you run, or on your forefoot? i find running on my forefoot is much easier on my knees while running, and i can run faster too

EmmaGutteridge83

Hey,

The breathing will get better, and it will get better quicker than you think, just need to persevere... as BIGT555 says, it is good to practice this breathing technique.

With regards to your aching knees there are a few things to consider...

stretch after you run, thoroughly... calfs, thighs, glutes etc, you should be able to find a stretching programme for running on youtube or something like that. Another thing to consider is your shoes... I found that after 5 weeks of C25K I was having hip pain, I went to a running shop, who offered free gait analysis (where the put you on a treadmill and see how you run, and recommend if you need supportive shoes), it turned out I overpronated which meant I needed extra support on my instep... the only issue is a decent pair of shoes *can* be expensive, so I guess you need to consider whether you will continure running so it is a worthwhile investment.

What I will tell you is that doing C25K literally changed my life. I weighed 16 stone when I started and quickly lost 3 stone. Despite knee and hip pain early on, I persevered and now consider running part of my life 3 years later... I have since run many 5Ks, 10Ks and a few half marathons, I am also embarking on my first Triathlon soon. I had never done any exercise before starting C25K! So persevere!

Stage14

I never noticed my breath improving as I went through the same week, but I DID find that if I moved on to the next week, I could do them and it didn't feel any harder (breathing wise). I'd recommend moving on to week 2 and see what happens.

As for knees, the only thing that helped my knee and ankle pain was to get quality shoes. They were more expensive, but I went to a local running shop and gave them my budget and they were great about helping me find something to address my issues within that budget.

wilsoje74

Do you have shoes that have been recommended and fitted at a running store?

PaytraB

For the breathing issue, slow down. Most people start running too fast. The first few weeks of C25K are meant to bring all your systems (breathing, muscles, heart rate) into alignment. One or more is usually behind the others and you've got to slow down to the pace where that system can do it fairly comfortably. You should be able to speak a short sentence without gasping while running. If you can't, slow down the pace. Speed will come over time.

For the knees....have you got good shoes? That's crucial. If you can, go to a running store & take your current running shoes with you. They'll check your stance, some stores have a treadmill to check your running gait, too. They will fit you for the proper shoes for your foot. It'll make a world of difference.

thavoice

Actually, my problem is two-fold.

One, I've now officially done week one of the program twice over and have seen absolutely no improvement in my breathing. My muscles clearly are working better- I know I could move on in the program if they were the deciding factor- but I'm still gasping for breath before I'm even halfway through. Am I doing something wrong, or could this be medical?

Two, about an hour or so after getting back from my run, my knees are in AGONY. It feels like boiling hot oil is being poured over them and the pain continues down to my ankles. I'm 21 years old and have never had any kind of injury to my knees, so I just don't understand it. I stretch thoroughly before the run, and take a hot shower afterward. Is this a natural adjustment to exercise (I've never been active before) or is something really wrong?

Thanks in advance for your answers.

Your knee issues very well could be your shoes.

I remember way back when I started to want to run. I would hit the track and thought to myself there was absolutely no way I could do this as my knees killed me like crazy.

Then I went and got some running shoes and it make all the difference in the world.

bwogilvie

If you're out of breath, then you're probably running too fast for your current cardiovascular capacity; your muscles are adapting to the exercise faster than your heart, lungs, and arteries. Try slowing down the running parts.

The knee pain is troubling. Does it start an hour after you stop running (which is what you imply), does it start right after you stop running and continue for an hour, or does it start during the run and continue for an hour?

And is it really in the knees, or is it in your shins, from just below the knee to the ankle? If it's the latter, then it's probably shin splints, which can be caused by running too fast or by old, worn shoes that have lost a good amount of their cushion.

Mild pain that starts after a run is usually not a problem, but serious pain is. Check out Dr. Joe Ellis's book "Running Injury-Free" for a good overview of the causes of running pain and when you should see a doctor.

SaltNBurnBoys

If you're out of breath, then you're probably running too fast for your current cardiovascular capacity; your muscles are adapting to the exercise faster than your heart, lungs, and arteries. Try slowing down the running parts.

The knee pain is troubling. Does it start an hour after you stop running (which is what you imply), does it start right after you stop running and continue for an hour, or does it start during the run and continue for an hour?

And is it really in the knees, or is it in your shins, from just below the knee to the ankle? If it's the latter, then it's probably shin splints, which can be caused by running too fast or by old, worn shoes that have lost a good amount of their cushion.

Mild pain that starts after a run is usually not a problem, but serious pain is. Check out Dr. Joe Ellis's book "Running Injury-Free" for a good overview of the causes of running pain and when you should see a doctor.

I definitely STARTS an hour after my run, but I'm sure it's in my knees and not in my shins.

As for everyone telling me to slow down for my breathing, I'm hardly running at all. As someone who's never run before, I'm going at a very slow jog. I don't even know if it's considered running.

cwolfman13

1 - slow down...you are running faster than your current level of cardiovascular fitness allows for.

2 - could be numerous things from something as benign as needing better running shoes and/or better form to having a real issue that needs medical attention...hard to say. If you haven't been fitted for a proper pair of running shoes (at a running store where they analyze your gait, etc) then I'd start there.

I'd also recommend ditching the static stretching before the run and do dynamic stretching...save the static stretching for afterwards.

angf0679

I would make the same recommendations. Maybe try slowing down. You might now realize how fast you are actually going. I know most of the time I don't. I have times when my roommate comes with me (she is an avid running and just did a half-marathon in January) and she would tell me to slow down. The other thing my roommate tells me is that you should still be able to talk when you are running. If you can't talk when running, you are going to fast. If you know someone who is a runner, ask them if they can go with you. Since they will be with you, they can make some recommendations to you.

Also were you fitted for running sneakers? They can make a big difference. I find mine make a difference, even when I am just walking. (When I got fitted for mine, the guy didn't recognize the "brand" of sneakers I was wearing, I told him they were from WalMart. He just looked at me and I assured him I wasn't running in them!)

brower47

Do you have shoes that have been recommended and fitted at a running store?

This. If I don't purchase over pronation shoes, my knees will hurt after any descent distance of running or walking. Every physical movement is affected by how your feet impact the ground. If they are hitting wrong, the rest of your body is going to let you know.

The breathing will get better as your aerobic fitness improves. Keep your pace nice and slow, just barely faster than a walk if need be. Keep at it and good luck!

PaytraB

As for everyone telling me to slow down for my breathing, I'm hardly running at all. As someone who's never run before, I'm going at a very slow jog. I don't even know if it's considered running.

It's quite possible to run slower than you walk and it's often the case when beginning. Slow down. It works. It's the best advice I got when I was training and I still use it when I need to. It works wonders. Your speed will come over time.
There's no difference between jogging and running. Technically, its all running. You are a runner now. It's just a matter of finding out what works for you in order for you to reach your goals.
Try running slower, don't worry about pace or if you are running too slow. There's no such thing as "too slow".

StatsGuy99

The knee pain could also be caused by your stride. Overstriding (which results in severe heel striking) can lead to both shin splints and knee pain. Maintaining a higher stride rate (around 180 steps per minute) and striking mid-foot can greatly reduce the force on your knees. I had shin splints due to overstriding, but the shin splints disappeared after I corrected my form and cadence.

bwogilvie

I definitely STARTS an hour after my run, but I'm sure it's in my knees and not in my shins.

Hmm. How long does it last? I would be inclined to see a doctor if I were you. The first week of C25K shouldn't be that stressful on your joints, and the fact that you get intense pain well after you have stopped running is worrisome. I sometimes get mild discomfort (a kind of achy soreness) an hour or two after an especially long or intense bout of exercise, but rarely intense pain.

These links might be helpful:
http://www.runnersworld.com/tag/runners-knee
http://www.runnersworld.com/injury-prevention-recovery/knee-stability-technique

SaltNBurnBoys

I definitely STARTS an hour after my run, but I'm sure it's in my knees and not in my shins.

Hmm. How long does it last? I would be inclined to see a doctor if I were you. The first week of C25K shouldn't be that stressful on your joints, and the fact that you get intense pain well after you have stopped running is worrisome. I sometimes get mild discomfort (a kind of achy soreness) an hour or two after an especially long or intense bout of exercise, but rarely intense pain.

These links might be helpful:
http://www.runnersworld.com/tag/runners-knee
http://www.runnersworld.com/injury-prevention-recovery/knee-stability-technique

Not very long. Maybe 5, 10 minutes? And then it's like nothing's wrong with them at all. But the pain is pretty severe. Now that I think about it, it usually happens within a few minutes of me sitting down for the first time after getting back from my run. (Since I shower, change, and usually make dinner afterwards, I rarely sit before I've been home an hour or so.)

MeanderingMammal

but I'm still gasping for breath before I'm even halfway through

As above you're probably too fast.

I stretch thoroughly before the run, and take a hot shower afterward.

Notwithstanding the shoe point, static stretching before you run doesn't have any discernible benefit, but you should spend time afterwards. I certainly feel it if I don't stretch out after a run.

Hot shower doesn't have any impact on your muscles, although it will increase blood flow.

shoeloveramber

I have a "bad" knee and was told to ice it after running or high impact.

Heat actually will do the reverse of what you want it to do unless you ice it well afterwards. It does bring blood flow into the area which will make it feel better short-term but with that blood comes fluid AKA swelling and unless you ice it to make that fluid go away it will cause more stiffness and pain.

erockem

I had an issue with breathing and length of time/soreness/swollen in general. I had proper shoes (fitted at an accredited running store) and plenty of endurance. I was roughly 205-209 when I started running, not terribly overweight for someone @ 6'1". My heart rate was all ways 100% for the entire run, regardless of the speed or length. And because of my HR, my breathing was heavy.

I didn't notice a change until I was 190lbs. My breathing smoothed out, as a result of my heart rate being under control 80% of max the entire run at 6mph. When I finally hit 183-188 everything clicked even more. HR was 60% @ 6-8mph for any amount of time. Knees/feet were no longer sore or swollen.

I had a great program which I've stuck to for over a year and a half now. Jeff Galloway run/walk method. Paper copy on his website, app for iOS. And while his method is fantastic, it was the weight in the end that made the difference in my mind 100%.

benaddict

I definitely agree with the people who said to focus on your breathing. Like you, I've never run before doing C25K and the first couple of weeks my breathing and heart rate were crazy, so much so that I had to take breaks to breathe even on the first and second week! I went jogging (or "jalking" as I like to call it) with my husband once, and he told me what his dad taught him: you have to slow down your breathing. (There's no way I could have slowed down my pace and still called it running, so "slow down" would not have worked as advice for me either.) I'll tell you honestly, the first time I tried to do a 3-minute jog on the treadmill (about 2 weeks ago), I had to stop the treadmill 2 minutes in and go sit down because I couldn't breathe and my heart was pounding. It was embarrassing. Thank goodness I was at home. Now when I jog, I focus on inhaling all the way and exhaling all the way, and I breathe slowly. I don't let myself start panting. It's difficult and takes concentration, but it made a WORLD of difference. Today I jogged for seven minutes solid (on the treadmill; my longest continuous jog outdoors is just a little over half of that time) and my breathing/heartbeat were never a problem. My legs were just too weak to keep going. My husband suggested inhaling for 2 steps and exhaling for 2 steps, but since I usually listen to music when I run, the conflicting beats of the music and my feet get all jumbled up, so I just focus on deep breaths in, and exhaling all the air before inhaling again. Try focusing on your breathing, hope that helps!