Couch to 5K Running Program (C25K)

Join

wk4 R2, now knee pain but don't want to lose momentum

Lisame11
Lisame11 Posts: 58 Member
in Social Groups
Ok, so I have done 2 runs from week 4, and I'm due to do run 3 tomorrow. This means I will have had 2 rest days, when I usually have one. My knee has been a little tender today in the muscle above my right knee. I went for a brisk walk, trying to walk gently, with short strides so as not to aggravate my knee more.

I really want to run tomorrow, but I know that if I do, I could make the knee injury worse or take longer to recover. I just don't want to lose the momentum I have on the c25k, and am concerned I will find it really hard the longer I leave it as I am only beginning. Runs 1 & 2 were difficult, in terms of effort, but I did not feel injury at the time. As they were so hard, I don't want to have to fight to reach that point again.

My twinge is just that, a tiny thing, and hardly worth stopping for, but I know that running has more impact than walking. Has anyone had similar problems with minor injury & not wanting to miss running. Is there something else I can do? Thanks.

Replies

  • mjbell642
    mjbell642 Posts: 229 Member
    I am at the exact same point. I have done 2 days of week 4, but the knee is not good. That twinge is killing me. And I don't want to lose the forward motion or to gain weight.

    So I walked today at a slower pace.

    I have never been a jogger. Did you used to run ???
  • NatashaRuz
    NatashaRuz Posts: 223
    As someone with bad knees......don't run if it hurts. Even if you're off running for three dys, give yourself the time to heal.
  • Lisame11
    Lisame11 Posts: 58 Member
    Good news! I checked out lots of stretches for knees and found that my usual hurdle of tight calves etc could be a major cause in knee pain.

    On Friday after work I did a brisk walk instead of a run, but yesterday I did my 3rd run of week 4 with no knee pain at all!! I think the combination of the stretches, and making sure I wasn't over striding and putting more pressure/impact on my knee, keeping a fast pace which helps with the shorter stride helped loads. I even finished with a slightly quicker time according to Map My Walk.

    Thanks everyone for your suggestions and support! :)
  • mjbell642
    mjbell642 Posts: 229 Member
    Hmmmmm, my stride is already pretty short, even thou I have long long loooooong legs. I know I need to stretch more, but teainer has saud it is better to do after when muscles are warm.

    Glad to hear your run went well. I just walked yesterday. Will see tonight. Definitely repeating week 4.

    Have a great day
  • Lisame11
    Lisame11 Posts: 58 Member
    I did wk4 again today, though it is the 4th time. While I'm getting used to my new pace, and looking after my joints I thought it best. Who knows whether I will ever feel really ready for wk5 (it sounds so scary), I hope to get there soon. Running 5,3,5,3,5mins should be possible because wk4 is 3,5,3,5min and though I was really tired today, if there had been another run I would have done it.

    The stretches I found on runners world helped me, especially knowing more about the muscles and their interaction, so which stretches help me and why. So today I had very little discomfort, and my knee is totally fine while running! :-)

    The feeling of having completed the day's running was brilliant, especially as I came home from work feeling tired and also had very bad night's sleep. I was determined not to give in to tiredness, because I know that the running has already improved my energy, and will continue to do so. But if I allow myself an excuse, I will only find others for other days e.g. too rainy, too cold, too tired, too busy. You name it,, I've used it before. But not this time folks. With the support of you lovely people on MFP and and my other half, my self belief stays strong! Keep up the good work everyone, and thanks again for all your support. ;-)

Categories