Can I start Couch 2 5K with history of bad knees?

[Weisabunny]

Hi all -

I'm 36 yo, 20 lbs to loose. I ran for pleasure when I was younger and LOVED it. I don't think I had good form... But my knees started to hurt so I found went to the gym and biked.

But I want to do the Couch 2 5k! I need something to focus on, some structure. I found those free podcasts which are great.

I also don't want to injure myself. I googled proper running form and didn't see anything. I 'think' you're supposed to run on your tippy toes more than land on your feet... I did find some good exercises for strengthening...

Has anyone with bad knees had success with Couch 2 5k?

[JTA Mom]

Honestly, running impacts your knees a LOT. I think I read somewhere that with each regular step you take, 3 times your body weight is focused on the knees. More with running.

If you have bad knees, I'd find a different thing. You can do the program on an elliptical, for example, or even a bike. Just substitute a different exercise, but use the interval program. You don't want to injure your knees worse. Once they go 'bad' there's no turning back.

Ami

[mamacatsbaby]

I agree with the PP that you don't want to injure your knees any more than they already are. Personally though, I've had a history of funky knee issues (twisting out of place, grinding, etc.), my younger brother has as well, and found strength training did them a world of good. I really don't have much issue anymore. I guess it depends more on what kinds of knee problems you're working with. I was able to begin incorporating jogging/running into my walking and it felt great. I just stepped it up gradually and kept things at a pace that wasn't excessive. In fact, I plan to start up with things again, albeit slowly , post partum. Good luck!

[LemonPie]

I'd avoid it if you have knee issues.

I've tried C25K twice and I've come to the conclusion that I'm just not built to be a runner. I'm slightly knock-kneed, my feet pronate naturally, and my arches have gone flatter and flatter with each of my three pregnancies. The first time I tried it, I didn't have good running shoes and I developed severe knee pain about 3 workouts in. So I went out and was professionally fitted for a really good (and expensive) pair of anti-motion running shoes and orthotics and tried again. This time I got about 6 workouts in before the pain started.

I'd love to be able to run as part of my workout repertoire, since it can be a really quick, calorie burning workout. But I don't want to ruin my knees/ankles in the process so I'm back to the low impact stuff.

[Weisabunny]

Hi all,

Thank you so much for the feedback.

I did W1D1 (week one, day one) and my knees ache Nothing terrible but I was reallllly hoping to not feel them at all for a few weeks at least! I don't know... I may try one or two more days....

But I think what you said is right, once we have knee issues we always will.

I also agree completely that running is sooooo appealing because its a really quick, calorie burning workout. I'm bummed. I just can't get to the gym (two younger children. I don't like taking them to the childcare center there - dirty and TV and stuff). I can't get on my bike (colder now and timing). So I was hoping to just get a run in maybe for dh goes to work (be back home before 6:30 am)... I could go for a walk but then I'll have to wake up at 5 am, which no one should do!

I love the idea of using the free podcasts I got on the eliptical. Or maybe even doing an incline on the treadmill. But see, I can really only get there three days a week. Oh well, better than nothing.

Anyway! Thank you for the support!!!! It means a lot to me, as always. Thank you!

[doctorjen]

It's rare for knee problems to completely preclude running, but you may need to start with some quad strengthening and make sure you are in the best shoes for you to be able to run safely. The best way to make sure your shoes are right is to getted fitted a running specialty store where they can watch you run. Here's a link to the Runner's World website articles on knee pain, maybe there is something useful there for you. Runner's World knee articles
Several of the running moms who participate in the running thread have/had knee issues and might be able to give you more specific advice.

[tjsmama]

A big, fat to drjen's advice on shoes. There's really no reason for most people who think they have "bad knees" not to be able to run. You may need some physical therapy and you definitely need some good shoes, but you should be able to do it if you want to.

[JayGee]

ITA agree with DrJen and tjsmama. I have "bad knees" (chondromalacia since HS, ACL repair, two menisectomies, and mild degenrative joint disease in my left knee) and I currently run 10-15 miles a week. I've been running for 20+ years, and do not care to give it up. Make sure you are wearing the right shoes for your feet, watch out for aches and pains before they become real injuries, and start very slowly. Bad knees does not always preclude running (thank goodness, because running=sanity for me ).

[justthinkn]

I'm just running once a week as part of a larger fitness plan, including weight training - that's my caveat But I've noticed a huge difference now that I'm running on a track instead of sidewalk/pavement! Much easier on my knees...

[Viola]

Can you try race walking instead of running?

[ambereva]

I have osteoarthritis in both knees and a meniscal tear in one after dislocating my patella a couple years ago. I started runnign a year ago, after hearing all about how bad it was for my knees and how I should do something 'non-impact'. I felt like I needed to run, so I decided to give it a try and see if it made my knees worse, if so I would back off and go back to just swimming.

Lo and behold, it's a year later and I'm running 20-25 miles a week. I still get sore knees, they're still stiff, they still creak...but they did all that when I wasn't running. In fact, they did it MORE when I wasn't running. And the net effect of running has actually been positive. I've lost QUITE a bit of weight, which really takes a load (literally) off my knees. I've increased the strength of all the muscles in my legs, which helps stabilize my knees and helps prevent further injury. And then there's the benefit to my cardiovascular system.

Yes, traditional party line is don't run if you have bad knees. But there's more and more evidence coming out that running doesn't cause arthritis (as has been the theory till now), and some hints that regular high impact activity actually is beneficial to the joints (perhaps your body realizes that the joints are getting used, so it better maintain them!). I pay attention to the science, because it's my job AND because it directly affects my health, and there's no definitive answer yet, so of course I'd defer to your doctor's advice, but wanted to share my experience. Good luck!

[elizawill]

i absolutely agree that shoes make the world of difference. my knees used to hurt when i started running again, but i was simply wearing terrible shoes!! i have pronation issues, so i needed specific shoes to support my feet properly. i now wear brooks running shoes (although there are many excellent brands, this is the best for my foot) and i can run long distances with no issues. they have a very helpful video and test on their website to help with running form and addressing what your problems may be. go to an actual running store and they will help you find the best shoe.

if you decide to run, i'd start off slow and steady, take days off in-between runs, stretch before and after, and focus on distance instead of speed in the beginning (i.e. try to run for 5 minutes, walk for 2, etc...as opposed to hauling butt and injuring yourself, ykwim?). hth.

[Weisabunny]

Thank you all so much. Honestly. It means so much to me. Its so helpful and I gotta tell ya - I feel loved! Its nice to know there are sweet people out there to take the time to help. Thank you!!!!

I've run three days (doing couch 2 5k so veeeeery easy and slow) and my knees hurt. I'm trying to figure out 'where' they hurt. It seems like inside/under. So I plan to go get new shoes and will tell them this.

doctorjen/everyone - thank you for the link! Funny because I searched that website and didn't find anything. The article looks good. I learned about Motion Control shoes and will look into them. I already have custom made insoles for planters faciatis (sp?). The article is a great resource, thank you!

Viola - yeah I can walk fast... but for some reason its just not the same. I do enjoy walking (went for 4 miles today and plan to do the same tomorrow AM) but running was my meditation and I just loved it. I also enjoy biking and is obviously less impact but I don't love biking here in Austin. I used to live in DC and there were soooo many beautiful trails and Rock Creek park. I enjoyed that a lot (closer to nature, away from traffic, I'd leave right from my house and end up in a little town to get lunch or something. Miss that). But I will continue to walk and bike.

Thank you all! So great to hear too that its possible to run with 'weaker' knees. It can be done! =) Just what I was hoping to hear!

Two more questions have come up for me.

1. Is there a resource for proper running form? I looked and didn't see anything. I've heard you should run on your tippy toes? Is that true?

2. Does anyone have good strengthening exercises for knees?

Happy New year to all!

[blueridgewoman]

Totally agree- I run for fun and had some knee issues at first a few years ago. I'd encourage a trip to a sports medicine doc. I went when I was having trouble and he easily diagnosed me as having a simple muscle imbalance.

Knee problems are often because the hamstrings are stronger than the quads or vice versa. In my case, when I go to the gym to lift weights (2-3 times a week), I do a whole leg press and then an additional quad press and avoid the hamstring curl. Focusing that little extra effort on my quads has completely eliminated any knee pain I had and I'm SO glad that I saw the sports med guy or I never would have figured that out.