Hi everyone, your thoughts on my next steps much appreciated. This morning I went out on my first run after a week off due to snow. I planned to go slow but a little further than usual -maybe 6k. I’ve never run more than 5.5 before by the way (after graduating in December). Anyhow, got to 6, felt good, decided to go for 7, still felt fine, so went for 8- you can imagine the rest. Well, it’s my first 10k - it was very slow (1 hour 25mins) but I’m chuffed as I’m overweight and 50.
However, back of one knee is little bit sore now. Yeah I know, it’s my own fault. What next? Rest, obviously... a short run later in week? Stretches? Cold/warm compresses? Is a bit of twinging to be expected? This is new ground for me- any help appreciated!
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Skyart
Graduate10
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The 10ks I have run since Boxing Day left me with a few twinges here and there. I also felt pretty tired. It is a long way to run!! So all normal. My post run routine involves hydration followed by more hydration and some careful stretches (I use the NHS knee strengthening ones). Ice on the back of the knee, and I give myself an extra recovery day. Hope you haven’t done any damage; you took a big risk, slow build up like Ju-ju’s plan definitely the way to go. At least you kept the pace down. Having said all that; well done👏👏
Thank you for the advice. I just got caught up in the moment not thinking about consequences! I’ll keep hydrating and try ice tonight on it. It doesn’t feel more than a twinge so hopefully nothing too bad. I had taken a screen shot of ju- ju’s plan so should’ve known better. Got carried away...
Oops! A happy accident. Hope there are no repercussions other than a few sore muscles. Have a rest and then try a short run? Take a look at Ju-Ju’s bridge to 10km plan. Well done!
Thank you! I’m very chuffed as never thought I’d get to 10k - so feel slightly taken aback by today’s events. I’ve got a copy if ju-ju’s plan so will now be having a proper look at it to consolidate this without hurting myself!
Well done on doing your first 10k , even though you may have jumped the gun a bit. You have earned a graduation badge so pop onto pinned posts and claim it.
As everyone else says maybe best to work up to it more gradually next time. There is a 10% a week rule when increasing distance, for our own safety.
I loved my first 10k glow and like you it crept up on me but I had done several 8ks so not such a big jump. I hope you feel ok. I rested well and took it really slow on my next run. Just a 3k. I think using the Ju-Jus would be a great way forward. But you have to follow it.... no more accidental 10ks Skyart 😀
I will be taking it easy now thank you! Just a bit stiff today and only slight back of knee twinge. So just walking dogs carefully for a few days for me followed by gentle short run then onto ju-ju’s Plan without getting over excited again by how long I can keep going...!
It does, that was the first time I felt like I went through a wall at 5k and could just keep moving. Never thought I could do this. And glad to report not sore today so haven’t hurt myself seriously- phew! 😂
Thanks! I iced back of knee last night and wearing strap today just as support but it’s not bad at all- phew. Don’t want to put myself out of the game just when I’m discovering I can do it!
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