Self inflicted injury?

[javo123j]

I've enjoyed my running this month. I've set a personal best for 5k, just over 26 minutes and 10k in 56 minutes but I'm starting to pick up some niggling injuries. After running right knee is very painful around the kneecap for a couple of days and I have some lower back pain. Strange thing is I don't get the pain when I run, only afterwards. I'm not pushing too hard and runs have been fairly comfortable. Old age just might be catching up. Might have to bench myself for a couple of weeks

[Instructor57 Graduate10]

' I'm not pushing too hard '

Are you running at a conversational pace?

[javo123j Graduate10 in reply to Instructor57]

Maybe not for the 5k but in general I am not out of breath. I might have to look at strengthening up a bit and do some weight training. All I do is run and cycle.

[nowster Graduate10]

I got a bit of a knee problem in the first week of the New Year because I'd been pushing too hard. It swelled up for a couple of days and I couldn't run for a week.

Take it easy for a bit. Let those joints heal.

[javo123j Graduate10 in reply to nowster]

Your right. Im having a week off. It will be hard because I am really enjoying it at the moment.

[nowster Graduate10 in reply to javo123j]

That's the hard bit, I'm afraid.

I was devastated back in September last year when my left ankle swelled up painfully from a pair of ankle sprains (I'd sprained both sides of it), just after graduating C25K.

Since the New Year I've been easing myself into longer and longer distances instead of chasing the pace.

Incidentally, your 5km PB is faster than mine (27'05") and your 10km PB is comparable (55'42").

Your peak HR suggests that you're pushing yourself really hard at points, too.

[javo123j Graduate10 in reply to nowster]

Not sure how reliable my watch is. I tried an old Nike radio link chest monitor which is over 30 years old and that showed a lower HR than the watch.

[Hidden]

I am a very slow runner and I have low expectations of my running self (compared to some)! However I see so many people on here who push push push- crash and burn, I appreciate that personality types impact on our approach to things, of course. The 'type A' characters will always want to go faster, further, better but maybe sometimes; breathe. . . go Zen.I have been running for nearly 5 years and have not had any injuries. I love the runs where I am lost in time and space.

I will be 60 next week 😀😊😱 and work in a high stress performance role (type A there!). Sometimes it is hard to fit everything in.

I love my running and the mental and physical benefits it brings. I challenge myself within my parameters and I recommend you do the same. Please don't forget the joy of moving. Take risks and push but mostly love it. That would be my advice

HW

[javo123j Graduate10 in reply to Hidden]

Thanks Helen. I do enjoy my running and I don't mean to push it but I do have a natural pace which I find comfortable. I will have a rest though👍

[SkiMonday Graduate10]

Taking a rest sounds like a good idea.

No idea about the back pain but the NHS Knee Exercises for Runners should help with your knee.

[Rennur Graduate10]

Strength exercises is a must. For your ba k too. Foam rolling helps and a spiky ball cones in handy for your back. I put it under my back with legs at right angles on a wall.