Questions I should have asked before starting!?

[Manby76]

Isn't hindsight a wonderful thing?!?

On rest days, what exercise would you recommend? Walking, muscle building?

What stretches should I be doing? And do they need to be done before and after the run?

How long should I rest my knee for? I've got a doctors appointment on Monday to find out exactly what's wrong with it, but I'm getting frustrated at not being able to even just walk anywhere.

Sorry to keep posting, you are probably getting fed up of me!

[misswobble Graduate]

You're ok, post away! Strange your knee is really bad but it just probably needs a rest with some ice and elevation. We do get niggles when we start using muscles that have never seen any action in a long time, or ever, as was my case

Walking is great and free! I walk tons more than i ever did before. I try and walk everywhere now, and walk my neighbours and niece's dog, so do set out to ditch the car and public transport as often as poss. When your knee is right that is

I do a warm up in the house before running. 30 seconds each, of a little routine of moves which I do twice before hitting the street for the warm up walk. Post run stretches, nothing much. Gentle calf stretch for which you can use the pavement or a fence, tree etc, glute stretch. I do arms/shoulders if i have done a long run. Your cool down walk is a stretch too so that counts. I actually walk backwards to stretch out my calves. I found this out when walking my niece's slow coach pooch. I was keeping my eye on him whilst keeping moving - but backwards - and found it felt great for my calves. Slowly and make sure the heel touches the floor. Toe to heel.

Docs usually tell us to rest, and go back if its not better in say six weeks. I hope it will be so you can get back on it. Good luck

[davelinks Graduate]

Rest knee until pain is gone, never try and run through pain? I limber up before going out, only a few minor stretches and some dynamic excercises, (I stretch more after a run) then still do 5 min brisk walk.

On rest days do anything which doesn't involve pounding on the legs like running, they need rest to repair) . Walkings good as is cycling, swimming, amongst others.

[Rignold]

whatever exercise you enjoy doing is the one you will find it easiest to sustain doing longterm, so choose that for non run days.

that said. If you are not doing any mobility or strength exercise, you wil benefit greatly in the long run from making that a regular habit.

[IannodaTruffe Mentor]

These are the stretches I use after every run nhs.uk/Livewell/c25k/Pages/...

I have nothing to add regarding rest day exercise, apart from do core strengthening exercises. Runners need a strong core, especially as you run for longer.