W7 completed

[vaibhavg78]

Feeling a great level of satisfaction in completing W7 and able to run for 25 mins and managed 4 Kms. I have surprised myself. This forum has been inspiring and looking forward to W8 .. Feeling some knee pain after the 3rd run, hoping it will go away after 2 days rest. Any advise on the knee pain please ?

[Irishprincess Graduate]

Well done for reaching week 8. Your knee pain could be caused by a number of possibilities and if you searched on this site for "knee pain" I reckon you'd get hundreds of hits!

Have you got proper running shoes. Do you stretch after each run? Are you running too fast? Do you cross train or do strengthening exercises between runs? A lot of knee pain comes from weak glutes or tight ITB so make sure you do lots of exercises for this area (clams, bridges, squats, lunges) and use a foam roller for tight spots.

For many of us with knee pain it's often trial and error and listening carefully to our bodies about when to run and when to rest. Listen carefully to your body now and don't run through pain.

[vaibhavg78 Graduate in reply to Irishprincess]

Thank you for the detailed response. I do run with proper running shoes and follow NHS strength and flex exercise podcast, but have not done any stretching exercises immediately after the run or on that day. Can I get some pointers to it .. Also I did run a bit faster on my last 2 runs. Have got the video link on knee stretches from this forum.

youtu.be/LDhKVtkfnsg(Not working as expected?)

[Irishprincess Graduate in reply to vaibhavg78]

Try these

nhs.uk/Livewell/c25k/Pages/...