Couch 2 5k, 2nd week and sore legs already!

ncmc

Hi all, I hope you can help me. I have just finished the 2nd week of the couch to 5K program and my legs are in bits already, especially my knees. One of my knees swelled up last night and I could hardly walk after doing my run. It's ok today, mainly as I took some Nurafen Plus this morning.

This is the first time I have tried jogging, I would have been an active walker before, walking my dog at least once if not twice a day. I am jogging on a stone forest park and am wearing fairly good Ecco trainers, with good arch support.

I really want to continue on with this program, but can't see how I can if my knees continue like this. Does anyone have any advice as to what I can do? TIA.

cowzerp

run on grass or sand for less impact, but apart from that-take a break if your legs are sore, also ease into the distance-you dont have to do 5km if your not used to it, do 2-3 and build it up over time if your knee's are not hurting you.

hunnymonster

do you need arch support? Are the ecco trainers designed for running? Have you had your gait analysed?

Colm_OReilly

First thing you'll need to do is rest and let the swelling come down.

The big problem with running, as I see it, is that people think they can just start into it. really I don't thik people should be running if they can't perform a decent air squat. The reason being they need to be able to safely bring it through it's range of motion before exposing it to repetitive impacts like you experience in running.

www.simplefit.org might be a good program for you, which will build up your fitness. If yo then want, start buiding up the distances graduallly.

Hope this helps,
Colm

d'Oracle

cowzerp wrote: »

run on grass or sand for less impact, but apart from that-take a break if your legs are sore, also ease into the distance-you dont have to do 5km if your not used to it, do 2-3 and build it up over time if your knee's are not hurting you.

Eh, can I just stick in that running on sand can be really bad for your knees and ankles unless its packed hard. Like Dollymount or something.
Probably a good way hurt yourself if you arent used to running, IMO.

cowzerp

d'Oracle wrote: »

Eh, can I just stick in that running on sand can be really bad for your knees and ankles unless its packed hard. Like Dollymount or something.
Probably a good way hurt yourself if you arent used to running, IMO.

Packed in cement is like running on concrete, soft sand is good on the knee's but there is a possible chance of twisting your ankle due to the instability of soft sand, but like all exercises there is potential risks, depends what strenght is in the op 's ankles really

**Timbuk2**

I'm not giving out medical advice, but simply asking a question.

Is it possible that your quads are a good bit stronger than your hamstrings? Because that can be a fairly common enough problem (it is the case with me) and it can cause knee pain as the 'overstrong' quads can pull the knee slightly out of position, unresisted by the weaker hamstrings

The solution would be to strengthen your hamstrings.

Mink

I had the exact same problem when I started running except I had it in my knees AND hip joints.

You need to have good runners that are made for running. I have Nike Airs, also heard Asics are good.

Don't ever run or jog if your knees are still sore - rest them until they are not sore at all.

When the knees recovered, I took it slower (like a jog) & also took shorter more comfortable strides & that helped. Then I built it up (as in the couch to 5k). Now I run 5K most nights & I never ever get sore anything.

Probably the biggest thing that helped was getting off concrete paths onto tarmac (you know the strips meant for cyclists). They tend to have some sort of bounce in them I find. I get out of the way if a bike came but usually don't come across them. I find running on grassy areas is too dodgy on the ankles as easy to come to a dip or lump & twist over.
Concrete just killed me.

celestial

Also make sure you have a good pair of running shoes - Asics are great.

Supercell

Shoes make a huge difference, if I wear Asic Kayanos my knees will be destroyed 3 km down the road (i bought these because of the amount of people singing their praises online - they are NOT right for me), if i wear Saucony Grizzly Approach trail shoes I can run 20km with no problems bar fatigue!
I am certain others would be the exact opposite.
Get a gait analysis and get shoes that are right for YOU!
If you are in Dublin or Wicklow i cannot recommend Amphibian King highly enough, they will do the analyses and recommend you the right shoe for you.

rccaulfield

Id say your body got some shock running on the concrete all of a sudden, Run on grass/treaadmill and switch between a high impact cardio to a low impact one like exercise bike to keep your joints in good nick! Take your time! Build up very slowly, less is more over time!

chuck eastwood

I had been playing football and jogging pretty much non stop since i was 12. whe i gave up football i did a lot of jogging in the gym about 7/8 k a day about 4/5 times a week. bought a house and had to do some work on it. stippoed jogging and when i stared back my left knee was in bit's. still is, physio say its illotibaiaband syndrome. got othortics (waste of 350 quid), doing stretchs every day and still gets crazy sore after 2 k :mad:. any one else suffer with this. loosing faith with my physio

rccaulfield

chuck eastwood wrote: »

I had been playing football and jogging pretty much non stop since i was 12. whe i gave up football i did a lot of jogging in the gym about 7/8 k a day about 4/5 times a week. bought a house and had to do some work on it. stippoed jogging and when i stared back my left knee was in bit's. still is, physio say its illotibaiaband syndrome. got othortics (waste of 350 quid), doing stretchs every day and still gets crazy sore after 2 k :mad:. any one else suffer with this. loosing faith with my physio

Try trigger point therapy- not in a doctors curriculum till very recently-its the business for knees!
An online example- http://laurensfitness.com/2008/02/27/tennis-ball-part-2-lower-body/

neuro-praxis

This may not be the case with you, but if you have a lot of weight to shift, it is better to lose some of it before hitting the road - it's too much for the joints to take!

BossArky

Just take it easy. Build up your run frequency / distance / speed gradually over months rather than weeks.

Ensure you have correct running shoes. Get a gait analysis done.

If you are fairly overweight you may want to hit the gym bike / rower before pounding the streets --> easier on your joints.

ncmc

Thanks for all the replies, I think I will look at getting a new pair of trainers.

It's not that I'm doing too much too soon, I'm only on the 2nd week of the couch to 5k which means I'm only running for a couple of minutes at a time and then alternating with walking.

I don't have weight to shift, so don't think it's that.

Will also try running on slightly softer ground, the last day was the worst and that was the first time I was running on concrete.