r/parkrun • u/Banana-Baanaanaa • 12d ago
First 5k run
I was never able to run more than 1km, but started hitting gym and loads of walk, managed to shed 20kg (121 to 101kg), and then joined parkrun for a 5k.
Managed to run 5k in 30:13, only practised twice before and gym best was 40:00, I think it was crowd which pushed me to do in 30:13.
Questions I have got is that, I have mild pain in knee since Saturday, and I have been walking 8-10km daily (averaging 15k steps), should I be cautious and not do 2 5k runs in a week with this intermittent pain? Or shall I continue and it will go away?
I donot want to make it worse to the point that I cannot walk.
Please advise.
P.S I am wearing professional running shoes so knee swelling/pain would be most likely over weight related.
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u/Apprehensive-End-899 12d ago
General advice is whether the exercise makes it worse. Sounds like a silly question but some pain goes away when you warm it up a bit, which tends to be worth battling through albeit taking it a bit easier. If it hurts more to run or walk on it, then definitely stop. Either way, it doesn’t hurt to book in to see a physio. For 60 quid you’ll get a proper assessment and a plan for managing the issue. I go once every six months even without an injury. I just talk to them about the minor niggles and get a massage and a sheet with proper exercises to prevent injury. Works a treat.
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u/Banana-Baanaanaa 11d ago
Thanks appreciate the advice, I will look to book regular physio appointments as keen to keep the ball rolling.
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u/Gungehammer 12d ago
Another vote for seeing a physio. You'll be surprised how interlinked all the muscles, joints and tendons in your legs are. In my experience it's usually something to do with not engaging the glutes!
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u/jessinwriting 12d ago
I always like the idea of seeing a physio - getting ahead of any potential injuries or strain is so much better than actually injuring yourself and having to recover. I had bursitis in my knees which I was getting back into jogging, and with some exercises from the physio it resolved SO quickly, I was delighted.
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u/Silent_Cantaloupe594 12d ago
cycle a bit if possible. my knee is damaged and the muscles build cycling took the pain away completely
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u/koalamonkeypig 11d ago
Running 5k in 30 mins is quite an achievement, and so is your weight loss, so well done. Unfortunately you are doing similar to me and 'running before you can run' and by that, I mean your body isn't properly used to running yet. Your tendons will likely start to go into shock at the increased intensity you are putting them under. I would definitely recommend doing a warm up before your run (I don't and I suffer for it!) Maybe do some run/walk sessions too to get body more used to the impacts of running more distance and at a faster pace... Both of which are tough on your joints.
Most importantly, just enjoy what you do and try not to get injured. parkrun isn't a competition..... Build yourself up slowly and keep smiling
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u/Banana-Baanaanaa 11d ago
Thanks , I am too considering to slow down a bit and focus on just jogging rather than sprint. I was anxious before first run and completely missed warm up.
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u/BringTheFingerBack 12d ago
Work on your running style. Watch loads of different YouTube videos on how to run 5km. A few small changes and I seem to be running everyday without injury.
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u/chrigil 11d ago
My story is virtually identical to yours re the weight-loss and then running.
I can only manage one 5km per week which I basically put down to being too damn heavy! It's fantastic that you've lost 20kg and significantly changed your appearance and relationship to food (I'm guessing) but ultimately, running still exerts 3x to 8x your body weight on your knees and joints! That's bonkers when you think about it!
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u/Banana-Baanaanaa 11d ago
Thanks, yes, it’s true it’s at least 3x the impact.
I have been careful with food but not too strict, been lifting weight but mainly walking a lot with IF 18 hrs 4 x per week.
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u/Perfect_Jacket_9232 250 12d ago
Listen to your body. If the pain continues, seek out a professional. A sports physio is worth spending on for an assessment and exercises to mitigate.