Advice please

[Lauralou24]

It's been 2 weeks since I was last out, I'm only at w1r3. I ended up with really sore knees and needing to take anti inflammatories. My knees finally feel back to normal so I'm wanting to try getting out tomor. Should I restart or give week 2 a go? I'm so disappointed with myself for not being out before now, as I was so determined to be able to do this.

[Curlygurly2 Graduate]

You will do it, lots of us have to take time out for injuries, I got shin splints in week 2. I took up where I left off, I.E. I started with week 3, but it's down to how you feel really. I always think a big success is better than even a little failure (oops said the "F" word) so it wouldn't slow you down much if you did one go of week 2. best of luck xxx

[Lauralou24 in reply to Curlygurly2]

Thank you for your reply. I'm a nightmare for trying to push myself! Xx

[RebeccaSK Graduate]

I have to be very careful where and how I run as I have a history of shin splints and knackered both my knees in my younger years!!!!! Are you running downhill a lot or on bad cambers? Are you running on pavements or softer surfaces such as grass or trails? Have you had a gait analysis to ensure you're wearing the right trainers? Sorry to ask are you (as I am) overweight? I broke two metatarsals five years ago. I never had physio and it healed badly and affected my ankle movement and foot flexibility. I over pronate dreadfully. I'm overweight. All these things put additional stress on my body. From the very start I had pain in knees and shins. Even though I knew, from the very start, that I should be wearing stability, motion control trainers, I didn't because they're generally not the best looking trainers you can find. I didn't wear my orthotics even though I knew I should.

If you're determined to complete this programme - and believe me, you can - then you may have to take it a bit slowly and really think about your body and your running patterns. You can do this - I have to my total amazement - but I would advise trying to avoid running downhill and, if you do, don't let your stride get too long, try and run on kinder surfaces than tarmac, make sure you're wearing the right trainers and do other work to strengthen your legs and joints - some resistance work at the gym and some cycling.

[Lauralou24 in reply to RebeccaSK]

Thank you for your reply.

Not really a lot of hills in the route I normally take. First 2 runs were on pavements and 3 rd run was on grass.

I've no idea what gait analysis is!?

And yes def over weight, carrying at least 3.5 stone over the top end of my bmi!

I only did one rest day between each run last time and I'm wondering if I've pushed myself to much. Depending how I get on tomor, I'll leave it til at least Friday to try again xx

[IannodaTruffe Mentor in reply to Lauralou24]

You have been listening to your body..........number one in the runner's survival guide......so well done and while I understand your disappointment, don't take it out on yourself.....you did the right thing.

Gait analysis is carried out at specialist running shops. Most of them will video you running on a treadmill, in your own or a pair of neutral shoes and they will be able to see if your footstrike and push off could be improved by any of the differing types of support shoes. Then they will video you again with the appropriate shoes and you may or may not see a difference. In my case I was amazed to see that my ankles and knees were suddenly in vertical alignment and i was pushing off from my inner toes, rather than my little toe. I had previously suspected it was a sales gimmick.......no longer.

It could very easily solve your problems.

[RebeccaSK Graduate in reply to Lauralou24]

Gait analysis looks at the way you run - normally by being filmed running on a treadmill - and matches the type of trainers to your style. Most specialist running shops will do this. For the majority of people, at the stage of the programme you are at, any old trainers will do, at least until you are running longer distances, but not for me, and perhaps not for you. I'm also about 3.5 stone over what I should be and the extra weight adds to the slam when your feet hit the ground.

Although grass is kinder, I also have to be careful on grass because I'm paranoid about hidden holes and things - I broke my metatarsals by going over on my ankle.

It's totally normal for your legs to complain at the start of the programme - the key is to be able to recognise whether it's just twinges as the muscles that have gone unused for so long come back to life, or whether you're damaging yourself. Doing strength work on your legs is so important too.

Good luck - you can do this and there are so many of us on here - myself included - who have taken a lot, lot longer than 9 weeks to complete the programme.