Couch to 5K
63,954 members97,009 posts

Take Two

After giving up Couch to 5k 2 years ago after W3R1 left me with very painful knees, I have finally motivated myself to start again. Today I completed W3 and have therefore made it further than I did before! I'm chuffed but a little worried about moving on to W4 as I still get pretty exhausted after running for 3 mins at a time. Should I push on or stay with W3 until I feel more ready?

10 Replies
oldestnewest

Hi NJA, Well done on completing Week 3, you are ready for Week 4 now, run nice and slowly and you will do it.

How are your knees this time? Have you read the guide to doing the program which gives details about footwear and stretching and knee exercises. The link is here...

Have a positive mindset and that next run is in the bag..

healthunlocked.com/couchto5...

Good luck😊x

Reply

If its any help i really suffered with knee pain on the earlier runs but as i progressed through the programme the pain eased & all i get now are the usual post exercise aches & the running seems to be helping 😊

1 like
Reply

One trick I was taught in Tai Chi classes is to warm up your knees before you start. Literally. Rub all around your knees with your hands for a few minutes - quite roughly and briskly - and give them a few slaps. Apparently that improves the blood flow and helps them cope better with the running.

Reply

Smiled when I read this.. I do this every morning... rubbing knees, ankles, shins and massaging my toes... all before I get out of bed :)

Mind.. I am old!!! :)

2 likes
Reply

I can foresee a trend of the nation's runners vigorously buffing their joints in bed in the morning to a rousing rendition of 🎶 "Knees, ankles, shins and toes, shins and toes"!! 🎶 😄

Reply

Love it ...I now have that tune firmly fixed in my head 😊

1 like
Reply

Very well done and welcome back :)

Bluebirdrunner has given you some great advice:) I would just add... take it as slowly and as steadily as you like.. try not to over repeat runs.. rather slow down more... no push.... just pleasure.

Try too, to land gently... I call it , kissing the ground with your feet. The tendency to thump down, in the early weeks is often the culprit of aching knees and ankles!

Really relax your shoulders and arms and warm up really well... then just head out.. think snail on a go-slow :)

1 like
Reply

Well done.

Have you read the guide to the plan healthunlocked.com/couchto5...

Reply

I think you can probably try W4 as the whole Couch to 5k program is pretty well constructed and thought out. Then if W4 is a little too tough you can stick with W3 for a bit longer. Either way, I hope it works out well for you, good luck :)

Reply

Do the programme. The only time you need to do an 'extra' session is if you have not maintained a running motion during a run section or maintaining a walking motion during a walk section. Even if that feels like 'slow motion' or is more or less running on the spot.

The good thing about feeling a bit on the edge this time is that next time, you'll go out just that bit slower and focus on a sustainable pace from the off. Try the effect of smaller steps (sometimes people really try to 'reach out' if they are struggling and that's not always very knee-friendly)

Do not skimp on those 5 minute walks at the beginning and end of the session, do keep moving throughout your day afterwards. Maybe consider some strengthening work on your non-running days. If your knees are a bit vulnerable... maybe an extra non-running day, definitely look to softer running surfaces if you can.

1 like
Reply

You may also like...