Some advice

[ruckinfight]

I wonder if anyone can give me some advice I push myself on Sunday to do 9k never ran that far before, dead chuffed with myself but since Monday I’ve had a dodgy knee how long do you think I should give it before I have another go? Or anything I could put on it

Thanks

[Tasha99 Graduate10]

Defo need a week between long runs. Ice and ibuprofen I’d go 👌🏽

[ruckinfight in reply to Tasha99]

Thanks Tash

[Millsie-J]

Oooops, our bodies do complain when we push too hard too soon. Rest up and see if it gets easier, fingers crossed it will.

In one of you previous posts there was advice on post 5k consolidation and onwards to progression, including a link to FAQ post C25k, this is well worth a read.

As advocated by mentors and Admins on this site, It is much much safer for new runners to follow the 10% rule regarding increasing distance.

[ruckinfight in reply to Millsie-J]

Thanks Millsie I’ll try again 😊

[Razouski]

It sounds like you've pushed too far too soon. The mentors will tell you about the 10% rule. We're advised not to increase our run distance by more than 10% per week, more than that can increase the risk of aches and pains and injury. It sounds as if you need some RICE time on the injury couch.

Once it's feeling better I would start with a gentle 5 k and get some consolidation runs under your belt for a week or two before using a Bridge to 10k programme - you can use ju-ju- 's or there are others available. I used Sam Murphy's as I liked having the podcasts again to tell me when to run and walk.

Look after yourself and hope you're back running soon.

[ruckinfight in reply to Razouski]

Thanks Razouski I think I was a bit too keen🙃