D1 of C25K

kimtpa1417

and it surely did remind me how out of shape I am.

I made it through day one and completed it. My sides were cramping really bad. Is there a fix for this? Also my knee's hurt from doing the 30DS and they are really hurting after tonight. Should I wear knee braces when running/walking

Cowenlaw1

My feet and knees were killing me during the first couple of weeks of C25K.

I thought I might have a knee injury, or that I might need better shoes. After 3-4 weeks, the pain stopped.

After finishing C25K, I can now easily run 3 miles, and even did 5 miles yesterday.

Keep it up. It will get better.

sarahemily72

How inspiring!

fastbelly

If the pain is not muscle pain, don't push through it.
Have it looked at and rest.
It can be nothing but it can be something that will make you stop for longer in the future.

Make sure you have the appropriate shoes. A patella strap may be helpful too, but most of all now, rest until you are pain free, even if that means missing day 2.

I've used on and off patella straps for my knees as I also get pain here and there and these seem to help.

kimtpa1417

If the pain is not muscle pain, don't push through it.
Have it looked at and rest.
It can be nothing but it can be something that will make you stop for longer in the future.

Make sure you have the appropriate shoes. A patella strap may be helpful too, but most of all now, rest until you are pain free, even if that means missing day 2.

I've used on and off patella straps for my knees as I also get pain here and there and these seem to help.

I never had the pain until I did the 30 DS. and it was fine until I was done with the C25K and actually sat down. maybe better shoes. what do you suggest?

jeffrodgers1

Most new runners can only do every other day. To a degree, Dull aching pains are normal. If you are feeling any sharp or excruciating pains... STOP. Pain is your bodies way of telling you something is wrong.

When I started to run again after a 20 year layoff... I had frequent aches in my knees and ankles. With any sensible exercise plan, incorporate rest and recovery. Failure to do this leads to injury.

The leading cause of injuries in new runners is TOO MUCH, TOO SOON!

A couple of pointers for you newbies...

1. Warm up gently before you start.
2. Stretch afterwards
3. R-I-C-E Rest, Ice, Compression and Elevation for even minor injuries helps.
4. Taking a day off for resting purposes, can often prevent injuries from giving you weeks or months off.
5. 10%... never increase your previous weeks mileage by more than 10%. This allows your body to adapt. Failure to abide by this WILL lead to injury,
6. Shoes don't last forever, your feet will last longer if you realize this. Most shoes lose support after 300 miles. Keep track of your mileage and replace them (even if they look new... they have lost support from being ground into the pavement several hundred times per mile)
7. Get the right shoes for the sport. Would you run a marathon in Golf cleats? Would you play tennis in bowling shoes? Running shoes are for running... they are meant for forward motion and designed to breath.
8. Take the time and get properly fitted with the right type of shoes for you feet. A few extra dollars can prevent injuries. Running Room, Fleet Feet, etc have people trained on gait assessment. Go see them... your feet will thank you.
9. Did I mention including rest is an important part of every exercise plan?
10. When in doubt... ask an expert. The internet is full of fiction. Serious runners usually know the facts and will usually only be too willing to help (did I mention I am a paid coach...sorry shameless plug LOL)

Most important, number one serious rule... HAVE FUN and ENJOY YOUR RUN!