5K Training for Bad Knees

Why don't you talk to your doctor and see if he can recommend stretch and strengthening exercises for you? I'd also ask if they can recommend a brace for you to help prevent you from reinjuring the knee.

I have bad knees... and I had surgery on one of them about 12 years ago so I'm very interested in seeing the responses. Not sure if you would call it a major surgery but they had to grind down my kneecap and clip down all the rugged tendons and whatnot (not really sure what all was done since I was 14 at the time and didn't care much, I just wanted the pain to go away)

Only suggestion I have is to start slow and build yourself up to full on running. Let your knee regain its strength back. I still get bad pain from some workouts (and of course any time it gets humid or rainy my knees will ache all day... so awful)

I should add that you can find strengthening exercises and stretches at runnersworld.com.

I cannot emphasize the stretching enough - it is so important!

I'm not an expert, but my first recommendation would be ice. You definitely need to ease into running after a long lay-off; running with a friend is great for the support but if you are going at his or her pace you could be overexerting early.

A few times during my years of not running, I had the thought, "I'm going to start running again" and then I would go run seven or eight miles. I felt great, was pumped up for this newfound spirit and exercise, and was very excited to counteract the college binge drinking. But the next day I would wake up uncomfortable and sore and so obviously those are the memories I took from running...and stopped for a long while before the next time I thought about doing a ten miler.

When I (actually) started running again regularly, I've eased myself back into the swing of things. I would ice my ankles and feet after the runs (my knees aren't the problem but my Achilles tendon was troublesome) and would make sure I stretched. I drank a lot of water to counteract the lactic acid buildup from time off from working out. I taped my feet when I started getting blisters so those had time to heal and callous. Basically, I did everything right and at my own pace.

Now I am at the point where I can do five+ miles straight and I really don't ice anymore. I do still tape my feet and obviously push a lot of water. But my biggest suggestions would be to go slower than what you think your own pace is at the beginning and ice a lot.

Since 23 January, I am down to 193 (down 28 pounds)* and I don't plan to let soreness stop me. But I will do everything to counteract the soreness, etc.
-wtk



* male, 6'2"

Talking to the doctor is key here, they can recommend some PT and then you will have good strengthening exercises to do. You may even remember some of them from getting PT after surgery. I have bad knees–from years of being a track runner. Also, if you have bad knees cross training is really important. Don't make running your "only" form of exercise. I swim, bike, elliptical and run. Also, if you do re-injure yourself, take time off! This is the hardest for me. I hurt my knee a few weeks ago and have not been able to do any cardio work for 3 weeks. It stinks but you have to rest it.

Definitely build SLOWLY if 1 mile was too much, start at 1/2 or less and build up to 10% increase each week. I do love C25k.
I would also say with any exercise you should ice it as soon as you're done. Great ideas for PT, or seeing doc to be sure you're not re-injuring. Warm up moving not static stretches. GOOD Shoes are a key!

This is coming from someone with generally healthy knees but I do hope it's helpful.

I agree with everyone else. Check with your doctor and ease into it slowly.

I did the couch to 5k program. www.c25k.com Using that, you build up your distance slowly, so after about a month, you're able to run a mile. After 9 weeks, you'll be able to run a 5k.