W3R2

[Ding58]

I'm 59 and new to running. I run on the road. Since starting week 3 I've noticed that my knees and lower back ache. Is this normal or because I am doing damage to my unfit, overweight body?

[IannodaTruffe Mentor]

Everyone, however fit, starting a new exercise regime is going to get ache and pains. Some of these will be transient, others may show up inherent weaknesses that need addressing. To become a good runner it is wise to do strength cross training, especially to work on your core.

To reduce impact on your knees slow down, keep footfall under your body, not out in front, avoid heelstriking and run on grass. Proper running shoes, fitted after a gait analysis done at a specialist running shop can also make a huge difference.

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

[Ding58 in reply to IannodaTruffe]

Many thanks

[Jay66UK Graduate]

How relaxed are your shoulders when running? I’ve noticed I can tense up and that can give me some back pain after. I’m consciously looking for tense shoulders now and “forcing” them to relax, if that makes sense. Keep going!

[Ding58 in reply to Jay66UK]

Thank you, that makes sense.

[Ajay99 Graduate]

I got lower back ache for a couple of weeks, then fortunately it went away. I was advised here to strengthen the core, and I have been trying to do that. A plank a day keeps the ache away! Knees - well, I think they are always going to be a problem at our age, they are pretty well used. Mine ache too, but less than at the beginning of the programme. Again, the more strength you have in other major muscles like quads glutes and hams, the less strain it seems to be on the knees. And maybe hot/cold compress after a run? Try not to let it stop you getting out there, slow everything down.

[Ding58 in reply to Ajay99]

Thank you. That's good advice.

[5Kb460 Graduate]

I started this programme at your age as you can tell by my name. I start again each spring as I am not a winter runner. (Canadian winters). My first year was the worst. I accepted pain as being normal, not aches, but pain. The problem was that I was running every other day with no 2 day recovery breaks and I was pushing for speed. It was because I signed up for a run with only 8 weeks to prepare. What was I thinking!! Now, I rest as needed and take it slowly....result? I’m on week 5 run 3 and no pain, and I will sign up for a charity 5k run in June and hope to do my best ever. I also dropped weight this winter and that has helped too! So, like everyone on here says, take it slowly, rest, eat well etc, it works.