First day done

[bouydog]

One down many to go! Well that was not so bad had me puffing and blowing but bearable. I will have to learn how to land properly or get new shock absorbers for my knees. Next outing Saturday.

[Dhiny]

Well done! I am scheduled for Saturday too - it will be day 3 of week 1. Keep going, the puffing & blowing will get less.

[CookieM Graduate]

Just remember - slow and slower - it is time you are aiming for!

And well done for taking the first steps and getting started - that's the hardest part

[poppypug Graduate]

Well done on making a start ! You have done brilliantly with your weight loss , that shows a lot of grit and determination .

Keep going , slow and steady , you will get there xxx

[RainbowC Graduate]

Well done! You've made a start - that's a huuuuge hurdle and you've completely smashed it (to mix metaphors rather badly!). Onward to Run 2, knowing you can do it!

[Ullyrunner Graduate]

Well done for getting started. Have you got proper running shoes - they will help with the shock absorbing!

[Lon70 Graduate]

Well done. You have started and that is the most difficult thing. I thought I would die after the first run and I graduated. And you sound in a better state than I was.

[bouydog]

Thank you I do have to get proper shoes, I think I will do r2 on grass to help my knees get used to it. They have had a hard time carrying me over the years. How slow is slow?

[boptillyoudrop49 Graduate in reply to bouydog]

Are you moving? Then it is not too slow. Seriously, it is the action of running that it important for now, not speed.

[Hidden in reply to bouydog]

Grass is a good idea.

[boptillyoudrop49 Graduate]

The joints do take a battering at first because the muscles surrounding them are not yet strong enough to protect the joints, it is especially true for the knees. The best thing is to not run on concrete if you can avoid it. Tarmac is better, earth is best. If you run on concrete, about 6x your body weight is landing on one knee at a time from above while below there is no give. Have a look at knee strengthening exercises, there are some on this website for instance, maybe do 1 or 2 daily for a bit. In the end the legs strengthen through running itself but this takes a while.

Since I've been running, I've been taking fish oil and glucasamine sulphate daily to help with my joints. I'm not sure if they really help, opinion seems divided but it might be worth a try.

I do one stretch before and after every run which I think is very good: place 1 foot on a table, the standing leg about a foot away from the table, whatever is comfortable. Turn the foot to the outside, the knee is slightly bent and the whole leg turns out. Place hands on the table to either side of the foot and bend forwards with the upper body towards your knee. It is completely irrelevant how far down your upper body goes. You should feel the stretch right up the outside of your leg. Hold for 30 sec, increasing gradually to 1 min. Since I've been doing this stretch, I get no more aches and pains in the legs after running and also no more knee problems

[McFitty Graduate in reply to boptillyoudrop49]

Just tried that one... will be adding it to my stretching routine!

[McFitty Graduate]

You'll have all sorts of "little niggles" at first as your body adjusts. Do make sure you take your rest days as injury is not good! You are going to love how this program changes you. Running (no matter how fast or slow) is better than *insert any word you fancy here* they all fit!

[bouydog]

Thanks for the advice I wiil put it into practice. As a result of a slipped disc last summer i took up pilates and find the stretching exercises good for joints and muscles alike.

[Hidden]

Yay! After doing this run three times you may think, ooh, got to go up a step next week and I am telling you now you can

Just don't do what I did the first time I started, I.E. stick your foot in a hole half way through the second or third week and give up for months!

[JuJogger Graduate]

I did my first day too and was puffing like a steam train but feel a sense of achievement having done it!