Week 3 Run 1 complete.

[Robbo78]

So having not run in over 20 years feeling good that yesterday's run included 2 x 3 minute runs and I did it. No stitch or breathing issues but my knees are really aching and stiff today and to honest they were aching whilst running. Any tips? My OT says I need to think about how I'm landing on my feet but the more I think about it the more I struggle!

[IannodaTruffe Mentor]

Avoid heel strike. Try a shorter stride. Try to land as gently as possible.

Are you wearing running shoes? Are they old or worn?

Aches and pains go with the territory in the first few weeks. Most of mine subsided after W5.

[Robbo78 in reply to IannodaTruffe]

Thanks. I have some proper running shoes I bought years ago but had never left the box 😔 I think it's my heel strike I need to try and avoid. I'm very heavy footed when I walk so running is totally the opposite to what I'm used to!

[Minty4 Graduate]

The only advice I have is to keep it slow and gentle. I run with a group and so have the invaluable benefit of Run leaders (several) who keep a beady eye on my posture. I had shin pain. They noticed I was leaning forward and told me to straighten up. Hey presto! End of shin pain. They also encourage my incredibly slow pace which is how I've managed to get to week 8. I'm almost in awe of myself. I'm 53, overweight and all previous attempts at running have ended with 3 minutes of running being my limit. You've done it before and will have muscle memory. Just take your time in getting back. You will get there.

[Robbo78 in reply to Minty4]

Thanks.great advice. I'm thinking of joining a snail group of a local running club but just building myself up to it!!!

[50up]

Good on you Robbo78 , you have done the hard bit and got started. I hadn't run for about the same time as you, and was really unsure about completing the C25K when I started.

I had knee and shin aches for the first few weeks, I used ice packs post-run and got a good pair of running shoes. Both seemed to help. However, I think it is inevitable that there will be some aches and pains as your body gets used to running.

Make sure you land softly and of course take things slow and steady. You can see my progress in the 'Fat Runner Alert' posts: healthunlocked.com/couchto5...

Good luck and well done

[Robbo78 in reply to 50up]

Yes my shins hurt last week but not this and the first week I was working through a stitch. On my rest days I'm walking quite a bit as I'm completing a walking challenge with work as well, Just hope I'm not pushing myself too much! Great advice thanks 😁

[50up in reply to Robbo78]

Sounds like you are on the right track. The most important thing is to complete the runs (no matter how slowly) and let your body adjust to your new regime. As the weeks go by, with more running under your belt, you transform into a 'runner'

Keep the negative thought gremlins at bay and you're there. Rest days are important, no impact exercise, but walking is fine. Keep it up.

[Hidden]

Sounds like an excellent start. Well done.

On to the knee pain. Is this generally all around the knees, or a specific area like the front or back, inside or outside of the knee? One or both knees?

The knees tell a lot about what's going on in the whole 'chain' from lower back right down to your toes. While the knees are often the first to complain when we suddenly increase our activity level, they can also be a dead giveaway of specific muscles being weak, tight, or under utilised.

Two common things to look for are flat feet and a weak or under utilised bum.

Flat feet (fallen arches) will cause your lower legs to roll inwards, causing a misalignment of the knees, sometimes manifesting as pain on the inside of the knees. A similar effect happens in the case of weak or under utilised bum muscles. Here's the freaky bit. There is a small but powerful muscle on each butt cheek, on the outer side,that kind of runs down through the bum cheek, then sort of twists slightly and then runs all the way down the outside of the thigh, right down to the knee. Yes that's right, the human bum extends all the way down to the knees. Anyway, in the modern lifestyle of sitting a lot, that muscle not only weakens, but worse, the brain almost forgets it's there, and so it often doesn't even fire properly. The effect is that the legs roll inwards, again causing a misalignment at the knees, and ankles, leading to pain.

The good news is that both of these common issues are generally easy to address. Exercises like calf raises or specific foot and toe exercises can help restore or maintain the arches (or in more severe cases, special insoles or supportive shoes can help). And the bum weakness is even easier to fix, with exercises like the glute bridge, or a favourite of mine (can't remember it's name) involves lying on one side, then alight the big toe of the foot on the upward side with the heel of the foot on the side you're laying on, then concentrate on lifting your leg directly straight up. Ideally have someone watch, because if the muscle we're after isn't firing, you won't necessarily know because your brain will use other muscles to achieve a similar result. Except the alignment problem will still exist. The spotter should watch to see that you leg does go straight up, and not slightly off to one side. If it goes straight up, good, you've just used the muscle we're after.

Lastly, flexibility. There are some immensely convoluted stretching exercises out there. Probably good for specific specialised uses. Generally I like to keep it simple. Trying to tough the toes, pull one leg up behind, 9ut to the side etc. The two important points are, try to extend the range of motion in all directions, and hold the stretch WITHOUT PAIN for at least 15 seconds. And don't bounce.

[Robbo78 in reply to Hidden]

Thanks for info. The pain was in both knees and generally an around pain. I have just taken my toddler to her swimming lesson and walking in water has done a world of good. I think my body has been lazy in the past so hopefully it's all just a case of strengthening muscles. I will do the exercises you recommended though. Thanks 😊