Pass the frozen peas please.

[Bgager]

Just got in from wk 3 run 1, much slower than any of the others due to knee pain, fearing I did too much early on. Couple of rest days this week? But disappointed to be honest.

[Oldfloss Administrator Graduate]

Rest and heal...properly... makes sure you take every rest day between your runs. always, and put in the essential rest day strength and stamina exercise on the rest days too..

The knees can be a real pest... often caused by pushing too hard too soon an sometimes landing heavily. Slow and steady is the only way, whilst the running muscles are building up and many folk suffer in the first weeks because of trying a tad too hard.

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

These may be useful....

[Bgager Graduate in reply to Oldfloss]

Cheers floss, I have saved that page, will definitely be doing those exercises from now on. It's all a learning curve I suppose.

[Oldfloss Administrator Graduate in reply to Bgager]

It is.. I have learned to be so much more patient since starting this journey...a few weeks on the IC, here and there have taught me much!

[ejvcruns Graduate in reply to Oldfloss]

Oh great page! Thanks! Is there one for back exercises?

[Oldfloss Administrator Graduate in reply to ejvcruns]

Yep!

These are useful...

runnersworld.com/back-pain/...

[IannodaTruffe Mentor]

Knee problems are very often caused by wrong footwear.

Proper running shoes fitted after a gait analysis done at a specialist running shop can often cure this.

Running on grass reduces the impact on knees considerably.

Your footstrike should be under your body, not out in front. Overstriding is a common cause of knee pain and can cause permanent damage.

Rest with peas!

[Bgager Graduate in reply to IannodaTruffe]

I'm going to review all my footwear I think, 14 hr work days in poor shoes I think has started the problem then running harder than I should has suddenly brought it to the surface. It'll be feet up for the week and gently back into it on Sunday.

[mrrun Graduate]

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

This link you may find quite useful, some exercises may be a bit awkward so stop if any discomfort.

I do similar exercises but they have been specifically tailored around my past knee injury and potential weakness. Remember not to ever do them on the day when you run, always on a rest day.

Never run with a persistent knee niggle, it will not end up as a bundle of laughter, l know that painfully well

All the best!

[Bgager Graduate in reply to mrrun]

Going to make a start on those exercises when they're feeling healthier. Fear I've jumped into this with too much enthusiasm and too little knowledge, time for a step back and a proper strategy for completing the program. The advice and support on here is a huge help. Hope the knees remain trouble free.

[mrrun Graduate]

In the end it's not that difficult. Start slow, do not rush, keep slow, repeat runs if necessary, always take at least one rest day between runs regardless of how good, rested or enthusiastic you may feel.

Then it's the shoes. They make massive difference and it's not all about money. See if you can do gait analysis at the same time, that could be an injury saver (it is in my case). Those guys picked perfect shoes for me, and my running became comfortable and pain free. (Ok, there will awkward runs ahead but let's talk when you get to them )

As your running progresses, the legs (knees/ankles) will get stronger so stay within your limits - and always listen to your body's little messages, you will know better than anyone if something's not right.