I'm a C25K'er (almost done - just W9D3 left!) who is a bit too big... (5'3+" 180lb, F). I enjoy running - and I'm up to the 3 mile final week in the program. (I'm going by distance right now, not time.) But, I have a couple of big problems. Mainly, each knee.
Some days when I run, I feel great. Could go for days, blah blah. But then there are days like today - when my knees just start to hate me. I know it's probably partially due to my size, and the fact that I've only been running for 11 weeks, but... help! Will my knees get better before I get smaller? Or do I need to lose weight before I can run any more?
I'd like to move to OHR (using the 10 min/mile conversion to make it 6 mile runner), but I'm not sure if I'll be able to handle it. Have you had to progress in training plans slower because of your size?
Help! I'm starting to get discouraged!
I'm currently losing weight, too. I started at about 240 and m now down to 208. (Sorry, I just had to slip it in, I'm losing my weight ninja style and waiting for people to notice and not talking about it when it is first and foremost on my mind is driving me crazy!!!)
Anyways, I've also had knee trouble sporadically. I'm not really sure what the specific cause is, but I've found the best remedy is maintaining (plateauing) for awhile to let your knees get used to it. (You should keep repeating the last week of c25k until your knees don't bother you)
For instance, I recently upped my mileage, bringing my runs from 5k 5 days a week to 8k 3 times a week. My knees really complained about the longer runs(even though it's 1 kilo less total), so I took a rest day between runs. I did that for two weeks and I noticed my knees hurt less after each run. I did that for 2 weeks, and now, in the third I have the tiniest bit of knee discomfort, but I'm going to add back in a 5k run today and run my 8k again tomorrow. If, however, the knee pain comes back stronger than I think it will, I will take an extra rest day.
I found that the rest days in between runs built up my knees and have kept me injury free.
Another thing to take note of is where you are running. My knees give me more problems when I have been running hillier routes. So if you have been extending your distance outdoors, pay attention to your terrain.
My knees sound like popcorn popping when I go down the stairs. I was attributing it to age. I'm 52.
Editted to add...Congrats on completing the C25K program. I think it is great.
1. strengthening the muscles around your knees. Lots of good exercises here: <a href="http://www.runnersworld.com/article/0,7120,s6-241-285
11555-0,00.html" target="_blank">http://www.runnersworld.com/article/0,7120,s6-241-28511555-0,00.html[/URL" target="_blank">
2. make sure you have a good pair of shoes that fit you and support you properly.
I did the c25K this spring and also have some extra lbs on me (at this point only +15 more than the top WW goal weight down 30 - YAY). My knees also get cranky when I up mileage. They also bother me if I do to many back to back runs. I just started the beginner HM training (17miles this week). I am modifying it so that I run 4 days and not 5 so that my knees will hopefully be less cranky. Personally I think what was said before is true about when mileage is upped you feel it in the knees. I know I do. Srength training of the muscles around the knees I do believe has helped me some as well. ALSO, check your sneakers!! Many times knee issues strart from the ground up. If you have a running store nearby have them check your stride. I am lucky to have one and recently got out of a pair of Brooks and put back in Aasics Gel Kayano II. I overpronate and just changing sneakers from Aasics to the Brooks bummed my knees out. So much to think about - hope some of this might have helped. Not sure how you feel about medication but I take an Aleve before bed on the night I run to help with any inflamation that might be in them. Good luck - keep us posted.
I have no idea if this applies to you, but I thought I'd throw it out there anyway........
I'm an old overweight runner that's be running for many years but still learning new things about running. I returned to running a few years ago with lots of weight to drop........ as I lost weight I built up my mileage and then started to increase my speed. It was at this point my knees started to bother me. I found that my problem was that I was overstriding to try to increase my speed. Almost as soon as I worked on shortening my stride and increasing my turnover the knee problems went away. Make sure you have good running mechanics as well as good shoes!
I would agree - you should be putting weight on your foot as it is right under your body - I had made the same mistake early in running. If you are planting your foot ahead of your body - 1st your body deccelerates until it gets under you and then accelerates - This is hard on your body.
Thanks for the great advice! I've been holding pretty steady over the last few weeks. I moved to Hal Hidgon's Spring Training plan instead of OHR. It seemed like a better fit for me. Tomorrow I'll see if my knees are happier with the over 3 mile runs. (I have lost another 5lbs, though!)
I've been working on strengthening exercises - though I have no idea if they are helping. I have some decent shoes - I was fit at a good store in town where they watched me run (and didn't laugh). I do have odd feet - Morton's Neuroma off and on for a few years that really changed my movement (and hurt my back) - but it's better right now.
How does one check their running mechanics/posture/stride? I always just end up asking my non-running friends if I "look like other runners." The only thing I've ever heard is that I run more flat footed than others. (For better or worse, that's probably a lingering effect from the neuroma.)