First time jogger

billie1b

Hi guys,

Just looking for a bit of advice if any of ye could help, I did my back in a year ago and its a slow recovery process, I gained a good 10 kilos since then and i'm now on a diet and recently started a 5k from couch to running 5k in 8 weeks. I'm on the 2nd week 3rd day of the programme and have been fine up until today. While I was out today my knees started to get stiff and sore (not overly sore, just uncomfortable if I walk up stairs or bend or jog) and I found it weird as in total i've done 25k with no problems over the whole course so far.
Would this be usual to a first time jogger, as in the joints getting accustomed to the new training or maybe something more serious??
Any advice would be grateful

P.S - sorry for the long winded approach to the story

Ososlo

billie1b wrote: »

Hi guys,

Just looking for a bit of advice if any of ye could help, I did my back in a year ago and its a slow recovery process, I gained a good 10 kilos since then and i'm now on a diet and recently started a 5k from couch to running 5k in 8 weeks. I'm on the 2nd week 3rd day of the programme and have been fine up until today. While I was out today my knees started to get stiff and sore (not overly sore, just uncomfortable if I walk up stairs or bend or jog) and I found it weird as in total i've done 25k with no problems over the whole course so far.
Would this be usual to a first time jogger, as in the joints getting accustomed to the new training or maybe something more serious??
Any advice would be grateful

P.S - sorry for the long winded approach to the story

Hi billie and congratulations on starting your running programme. As a graduate of couch to 5k myself, I'd say it's very normal to get stiff and aches from starting your new running regime. That's certainly how I felt anyway as I literally came from the couch. You're basically going from the couch to doing something that's very taxing on your body and your joints so I would personally say that what you're experiencing is very natural. However, I'm far from an expert and as you have a history of back pain, it wouldn't be any harm to have a chat with your doctor or a physiotherapist preferably. If your knees in particular are getting sore maybe you could try and run on grass or trail until your body becomes accustomed to running? Also, make sure you take at least a day between each running section of the programme and don't run the running sections too fast. Take it easy, enjoy it and best of luck with it.

billie1b

Ososlo wrote: »

Hi billie and congratulations on starting your running programme. As a graduate of couch to 5k myself, I'd say it's very normal to get stiff and aches from starting your new running regime. That's certainly how I felt anyway as I literally came from the couch. You're basically going from the couch to doing something that's very taxing on your body and your joints so I would personally say that what you're experiencing is very natural. However, I'm far from an expert and as you have a history of back pain, it wouldn't be any harm to have a chat with your doctor or a physiotherapist preferably. If your knees in particular are getting sore maybe you could try and run on grass or trail until your body becomes accustomed to running? Also, make sure you take at least a day between each running section of the programme and don't run the running sections too fast. Take it easy, enjoy it and best of luck with it.

Hi Ososlo,
Thanks for the reply, I do it the 3 days a week and at a slow pace, sometimes I feel myself wanting to go faster but I force myself to stay at the same pace, i'm really enjoying it to be honest with you, apart from the soreness now but hopefully it will pass.
How did you get on with your 5k? My ultimate goal is to complete a full marathon but want to start by completing the 5k and by summer next year a half marathon

Ososlo

billie1b wrote: »

Hi Ososlo,
Thanks for the reply, I do it the 3 days a week and at a slow pace, sometimes I feel myself wanting to go faster but I force myself to stay at the same pace, i'm really enjoying it to be honest with you, apart from the soreness now but hopefully it will pass.
How did you get on with your 5k? My ultimate goal is to complete a full marathon but want to start by completing the 5k and by summer next year a half marathon

Sounds like you have things under control and you're doing it all the correct way. Well done! Don't go faster for the moment. Plenty of time for that.
Main thing is to continue enjoying it as that'll mean you'll stick with it.
My first 5k race was a race on week 7 of c25k 2 years ago. I ran the whole thing without walking but it took me 39 minutes! However, time didn't mean anything to me at that point, I just wanted to complete the distance as I'd only ever run 3k very slowly.
A half marathon by next summer sounds like a super plan! I did similar and did a marathon this year which was just under 2 years since I started running from scratch. My advice -- don't rush into running a marathon. Whatever age you are, there's no rush. Better to be well prepared for it than to do it unprepared. If you're looking at a half marathon for next summer then by the following summer you'd be well able to do a marathon distance, but don't get caught up with marathon running any time soon. There's so much fun and satisfaction to be had by running and nailing a time for the shorter distances. The marathon doesn't have to be the pinnacle of your running journey any time soon.
Best of luck. Theres a c25k thread which you could resurrect on the training forum.

bambergbike

Hi Billie,

I'm going to second Ososlo: it's a good idea to check in with an expert who will be able to tell you what's going on and maybe suggest exercises (or even changes to your running form) that could help stave off injury further down the line. Some people find it helps to take shorter strides - you could always check you're landing on a bent knee and not a straight one.

Off the top of my head:
Did your knees get cold during your run (rain and wind chill?) Did you run on a hillier course than usual? Did you do something other than running that may have been hard on your knees?

Remember that the 8 weeks of C25K aren't set in stone. You can repeat weeks and/or throw in extra step-back weeks or even the odd rest week or cross-training week if you find that your tendons or ligaments need extra time to catch up with what the rest of your body is already well capable of.

Enjoy your running!

rom

billie1b wrote: »

Hi guys,

Just looking for a bit of advice if any of ye could help, I did my back in a year ago and its a slow recovery process, I gained a good 10 kilos since then and i'm now on a diet and recently started a 5k from couch to running 5k in 8 weeks. I'm on the 2nd week 3rd day of the programme and have been fine up until today. While I was out today my knees started to get stiff and sore (not overly sore, just uncomfortable if I walk up stairs or bend or jog) and I found it weird as in total i've done 25k with no problems over the whole course so far.
Would this be usual to a first time jogger, as in the joints getting accustomed to the new training or maybe something more serious??
Any advice would be grateful

P.S - sorry for the long winded approach to the story

Sounds like you have a pair of runners that you bought off the shelf. Go to a real running shop where all the staff are in running clubs and they will put you in a pair that doesn't do this to you. Same thing happened to me and when I got the right runners it made such a difference.

billie1b

Ososlo wrote: »

Sounds like you have things under control and you're doing it all the correct way. Well done! Don't go faster for the moment. Plenty of time for that.
Main thing is to continue enjoying it as that'll mean you'll stick with it.
My first 5k race was a race on week 7 of c25k 2 years ago. I ran the whole thing without walking but it took me 39 minutes! However, time didn't mean anything to me at that point, I just wanted to complete the distance as I'd only ever run 3k very slowly.
A half marathon by next summer sounds like a super plan! I did similar and did a marathon this year which was just under 2 years since I started running from scratch. My advice -- don't rush into running a marathon. Whatever age you are, there's no rush. Better to be well prepared for it than to do it unprepared. If you're looking at a half marathon for next summer then by the following summer you'd be well able to do a marathon distance, but don't get caught up with marathon running any time soon. There's so much fun and satisfaction to be had by running and nailing a time for the shorter distances. The marathon doesn't have to be the pinnacle of your running journey any time soon.
Best of luck. Theres a c25k thread which you could resurrect on the training forum.

Brilliant, how did you get on with the marathon? My cousin did it for the first time, just over 4 hours he did it in, he was aiming to finish more than a super finish time, he was delighted with himself.
I'm aiming for the full marathon for 2015, always wanted to do one and with the extra need of having to strengthen core muscles in my back I really have no excuse to be honest.

billie1b

bambergbike wrote: »

Hi Billie,

I'm going to second Ososlo: it's a good idea to check in with an expert who will be able to tell you what's going on and maybe suggest exercises (or even changes to your running form) that could help stave off injury further down the line. Some people find it helps to take shorter strides - you could always check you're landing on a bent knee and not a straight one.

Off the top of my head:
Did your knees get cold during your run (rain and wind chill?) Did you run on a hillier course than usual? Did you do something other than running that may have been hard on your knees?

Remember that the 8 weeks of C25K aren't set in stone. You can repeat weeks and/or throw in extra step-back weeks or even the odd rest week or cross-training week if you find that your tendons or ligaments need extra time to catch up with what the rest of your body is already well capable of.

Enjoy your running!

Hey Bambergbike,

Thanks for the reply, I did my usual route, I have 3 that I use so I dont get bored and rotate them, no real difference in temperature but I had got a strong headwind 2/3 of the journey, could be something to do with it

Ososlo

billie1b wrote: »

Brilliant, how did you get on with the marathon? My cousin did it for the first time, just over 4 hours he did it in, he was aiming to finish more than a super finish time, he was delighted with himself.
I'm aiming for the full marathon for 2015, always wanted to do one and with the extra need of having to strengthen core muscles in my back I really have no excuse to be honest.

Well I wasn't in a great state health wise before the marathon so came home in a disappointing 4.34 and pulled a muscle at the startline which bothered me for 20 miles so the aim had to be just to complete it, but I did feel very well aerobically trained and that stood to me for the race. From January of this year I went from running 100 miles a month to 50 miles a week by September, albeit in a very very gradual way so I had a great aerobic base built once the day came. Anything can go wrong on the day though so now I understand why everyone bangs on about not going for a time in your first one and the main aim should be just to enjoy it;) Best of luck with it all.

Ososlo

rom's point about getting fitted for a suitable pair of trainers is actually really important too.

SusanneKn

Hi.

I was the same when I first started up running about 6 weeks ago.
I had problems with my left knee a few years ago and after week 2 I started to feel a discomfort at the start of the run and when I stopped.

I didn't want to give in because I was really enjoying it. I started to do at least ten minutes of stretches before and 5 min after the run.
It really helps and ever since I have no problems whatsoever.

I'm running slow as well, but once I can run my 10 k without stopping I will work on my speed. One thing at the time .

billie1b

Sorry, thanks for the replies, was busy the last couple of days, I went out Sunday afternoon, was sore as hell as I started, about 20 minutes in it was getting ok. Finished up after 35 minutes, later that day it hit me again, could hardly move all evening and all day yesterday. Today was one of training days but I skipped it to give the knees a rest, seem pretty ok today, gonna check in the morning after a round of stretches and see if i'm ok. I'm not letting it get the better of me, i'm determined to keep going

Emer911

Hi billie1b

Coming late to the party here, but the 2 things I'd definitely recommend (as pointed out by some other very salubrious posters) would be to get a decent pair of runners (remember, it's an investment in your health) and run on soft surface - that's grass, trail, dirt paths, or, failing those, tarmac. DON'T run on concrete if at all possible as that really doesn't do your knees, shins, hips or back any favours.

One more thing. I remember readying that the physical adaptations on starting a C25K program often take up to 3 weeks to be felt, which means the niggles and aches only start then as the body adapts to the new regime. As a result, some people up the pace / intensity after the first week thinking they're well able and that the program is too easy for them. So bear with, stick to the plan and rest when you need it - but do keep going!

Congrats on starting. That's the biggest step!

Emer (also a graduate of the C2K5):cool:

billie1b

Emer911 wrote: »

Hi billie1b

Coming late to the party here, but the 2 things I'd definitely recommend (as pointed out by some other very salubrious posters) would be to get a decent pair of runners (remember, it's an investment in your health) and run on soft surface - that's grass, trail, dirt paths, or, failing those, tarmac. DON'T run on concrete if at all possible as that really doesn't do your knees, shins, hips or back any favours.

One more thing. I remember readying that the physical adaptations on starting a C25K program often take up to 3 weeks to be felt, which means the niggles and aches only start then as the body adapts to the new regime. As a result, some people up the pace / intensity after the first week thinking they're well able and that the program is too easy for them. So bear with, stick to the plan and rest when you need it - but do keep going!

Congrats on starting. That's the biggest step!

Emer (also a graduate of the C2K5):cool:

Hi Emer,

Thanks for the reply, I have good runners, got them in Elverys, in my area of Blanch its hard to stick to just tarmac, its a mixture of both so kinda hard to dodge. I took one extra rest day today, right knee feels much better but left one is still a bit bad, might get a knee support for it.
I wont give up, i'm determined for my half marathon next summer.

vitani

billie1b wrote: »

Hi Emer,

Thanks for the reply, I have good runners, got them in Elverys, in my area of Blanch its hard to stick to just tarmac, its a mixture of both so kinda hard to dodge. I took one extra rest day today, right knee feels much better but left one is still a bit bad, might get a knee support for it.
I wont give up, i'm determined for my half marathon next summer.

Did you get gait analysis before buying the runners?

billie1b

vitani wrote: »

Did you get gait analysis before buying the runners?

Hi,

No I didn't, to be honest, I don't know what that is

vitani

billie1b wrote: »

Hi,

No I didn't, to be honest, I don't know what that is

Gait analysis is basically looking at your foot to see how it lands when you run and choosing a shoe based on that. Some people will need a lot more support in their shoes than others, so no matter how good a running shoe is, if it doesn't suit your running style, it can lead to injury problems.

If you're in Blanch, Amphibian King in Ashtown is close to you and quite highly regarded: http://amphibianking.ie/content/10-fitting-process

If I were you, I'd think about giving them a call and arranging a time to come in. Bring the shoes you're wearing now with you and they'll be able to advise whether they're suitable for you or not. If they're not, they'll recommend something better.

billie1b

vitani wrote: »

Gait analysis is basically looking at your foot to see how it lands when you run and choosing a shoe based on that. Some people will need a lot more support in their shoes than others, so no matter how good a running shoe is, if it doesn't suit your running style, it can lead to injury problems.

If you're in Blanch, Amphibian King in Ashtown is close to you and quite highly regarded: http://amphibianking.ie/content/10-fitting-process

If I were you, I'd think about giving them a call and arranging a time to come in. Bring the shoes you're wearing now with you and they'll be able to advise whether they're suitable for you or not. If they're not, they'll recommend something better.

Cool, thanks very much for the advice, i'll give them a shout over the next couple of days and drop in.
Thanks very much again

DMBFan

Hi, I was exactly the same when I started running last year. I had the Gait analysis done and was wearing correct type for my form. Someone told me to try the vitamin supplement Glucosamine, you can get it in any health shop. It's for joints and flexibility. (Not just for old people which it's usually associated with- my mum takes it along with her athritus meds) Definitely worked for me when I took it over time. I stopped taking it for about a month or so and started feeling niggles again so will continue to take it.
You should give it a try.