Jeffing seems to be the way to go!

[Oldgirlruns]

For the last few weeks I’ve been struggling with a painful knee, especially when trying to do more than 5km and my last 8km was a month ago.  My last 2 parkruns were done as a mix of walking and jogging and that seemed to be ok so today I decided to try 8km again on a system of 8 mins running and 2 minutes walking and 9km later the knee was still ok!  OK it was all desperately slow at an average pace of 10:39/km but if what I did counts as jeffing, then at this point I’ll take it thank you! Of course it wasn’t entirely plain sailing, I’d no sooner started trotting when a strange woman shrieked “charge me!” in my ear, repeated it twice more and then went off in a huff leaving me to run in silence! Drat!  No photos I’m afraid but I can confirm it’s been a beautiful day at the seaside here on the south coast!

[SueAppleRun Graduate10 60minGraduate]

That's great to hear and nothing wrong with that pace, as long as you are comfortable

[Oldgirlruns Graduate10 in reply to SueAppleRun]

Well my legs were complaining at the end but they held on until I finished!

[Shake-and-run Graduate10]

fabulous x

[hamit Graduate10]

Ahh knees! Slow is better than nothing but be careful knees are either good or bad. Good luck with your Jeffing.

[Oldgirlruns Graduate10 in reply to hamit]

Thanks hamit. At the moment, my knees are competing with my back to be the most uncomfortable!

[Oldfloss Administrator Graduate10 in reply to Oldgirlruns]

My back is still twinging...I empathise x

[Oldgirlruns Graduate10 in reply to Oldfloss]

Sorry to hear that Oldfloss, hope it eases off for you soon!

[Oldfloss Administrator Graduate10 in reply to Oldgirlruns]

It is easing, I am sleeping better now, but I am missing my runs...But just waiting until it feels right to go! The stretches and the gentle yoga moves for lower back have been helpful!

[Dexy5 Graduate10]

Well Done Oldgirlruns , I’m so glad that it worked out well for you. I’m sure you’ll have no problem doing that 10k race in June.

I’m sorry to hear you got shouted at, It’s a bit scary when something like that happens when you don’t expect it.

🏃‍♀️👏👏

[Oldgirlruns Graduate10 in reply to Dexy5]

Thanks Dexy. Perishing headphone lady, it’s not that long since they were charged up so I did think she was being a bit mean!

[Dexy5 Graduate10 in reply to Oldgirlruns]

ha ha, I thought you meant a local pedestrian.! 🤣🤣. There are some odd people about!

[Dexy5 Graduate10 in reply to Oldgirlruns]

We charge ours before every run, just in case. But don’t charge straight after a run because of the perspiration.

[Roxdog Graduate10]

I'm glad that worked well. It's nice to be able to do a longer run, so if jeffing gets you there, then that's great.What an odd incident though!

[Oldgirlruns Graduate10 in reply to Roxdog]

Thanks Roxdog. Ah, the perils of a badly worded post - it was my headphones about to give out, not some random woman scouring the streets!

[cheekychipmunks Graduate10]

That’s definitely Jeffing OGR. 😀 It worked for you too, isn’t that great? 👏👏 I sent him your way after Sunday when I enlisted his help for my HUHM, running for 5 minutes, walking for 1. Worked a treat.

Great your knee approved, and it means you should feel confident on your buildup to the GSR (yes you ARE worthy). Woohoo! 🥰

[Oldgirlruns Graduate10 in reply to cheekychipmunks]

Thanks cheeky!

[JonathanP Graduate10]

Whatever works for you (and your knee) OGR - another 8k is not to be sniffed at!

[Oldgirlruns Graduate10 in reply to JonathanP]

Thanks JP!

[Oldfloss Administrator Graduate10]

If it works for you and keeps you running that is just fine. Jeffing works for many of us, especially after injury or illness.. it gets us were we want to be safely.

I shall certainly be using it again when my back feels easy enough to try it!

Well done You!

[Teresa1632 Graduate10]

Thats great mews! Try changing the ratios, you might find it more comfortable and quicker. If you keep the walk bit to 30 seconds, you won't be cooling down. So try 30:30, 60:30, 120:30. It is some kind of sorcery, and even counter intuitive, but lower ratios work! 😊🏃‍♀️🏃‍♀️

[Oldgirlruns Graduate10 in reply to Teresa1632]

Thanks Teresa1632, I’ll try some different ratios. In fact when I started out I was doing 5:1 but the walking minute seemed to go so fast and as the idea was to ease the jarring on my knee, I decided to try and make it as easy as I could. We’ll see how things develop!

[Jackapoodle Graduate10 in reply to Teresa1632]

I'm a 30:30 girl, love it, but just wondered if you'd tried 20:30? It was recommended to me to introduce it when I started my HM training but bit worried that, as I know it's 20s, I'll belt off and lose the benefit? Mind games really, I guess 🤷🏼‍♀️🙂

[Oldgirlruns Graduate10 in reply to Jackapoodle]

Thanks Jackapoodle, no I haven’t really looked at any other combinations yet but it does seem there are as many options as there are runners!

[Teresa1632 Graduate10 in reply to Jackapoodle]

I've used 20:30 for a marathon and it worked well. Was actually quicker than predicted!

[Jackapoodle Graduate10 in reply to Teresa1632]

Ah thank you. I'll have a play with ratios 🙂

[UpTheStanley Graduate10]

Pleased to say I eventually interpreted the screaming woman episode correctly - but I did have to read it twice!

[Oldgirlruns Graduate10 in reply to UpTheStanley]

Thank you UTS! Poor wording on my part!

[Elfe5 60minGraduate]

Good for you OGR!😄

It’s great that you have found a way that you CAN run further & enjoy it, successfully taking that naughty knee & back with you. - Fab! 👍🏻😄

[Oldgirlruns Graduate10 in reply to Elfe5]

Thanks Elfe5, hope you’re OK?

[Elfe5 60minGraduate]

Yes thanks, after a string of set backs, I have finally restarted C25K - just finished W2 run/walking along a lake shore in Switzerland. 😄

View from my run along a nature trail.

[Oldgirlruns Graduate10 in reply to Elfe5]

That looks gorgeous!