Hi All
I’m 49 years young. Been fit in the past but never been able to run.
Just started W4R1 and I’m really chuffed. Last minute of second 5 minutes was hard but got there.
Biggest problem is leg pain, knees mainly. Breathing seems mainly ok.
How many days do people leave between runs and what do you do on those days?
Leave a day or two between runs cross training can be anything but running 🙂😃🏃♀️
Do read the programme notes! 👍
Welcome. Great job so far.
Some aches and pains are normal. Sharp stabbing knee pain is not. Are you doing any exercises on your rest days? There’s several in the pinned posts, including knee strengthening ones. Other training for rest days there too. My routine is run day, exercise day (repeat x3) and a rest day. Whatever suits you is best though. Sometimes I don’t do the full rest day so run a six day week.
There’s also the possibility that you need some running shoes from a specialist running shop that offers gait analysis.
Hi
Thanks for your reply.
I have running shoes with a fitted insole. Hopefully keeping things more stable 😊
It’s the top of my knee and pain is worse going downhill or when changing from running to walking. It is improving though.
You must rest for at least a day between your runs, perhaps 2 days if you want your 3 runs a week to be on the same days. I. E, my running week during the nine weeks of C25K were on Wednesdays, Saturdays and Mondays, so I "rested" on a Thursday, Friday and Sunday. On those days I did some cycling, yoga, plank, kettlebell, press and sit up exercises, good luck with W4R2
Thank you.
I seem to have got into the routine of Mon, Thurs & Sat.
I swim once or twice on rest days or walk. Usually one complete rest day.
Welcome aboard!
Please do read the faqs healthunlocked.com/couchto5...
At least one rest day, more if you need them.
Lots and lots of stretching after your run and strengthening exercises are good if you have time.
I do either nothing much apart from work (physical) for exercise but stretching every day. Sometimes cycling too.
Good luck and enjoy it! 😁
Hi and welcome jlw34
At least 1 rest day between each run or 2 if you think you need to, it is really up to you and how it fits in with your life schedule..
Rest days can be anything but running I.e low impact .. cross training, swimming cycling walking or strength n flex stuff..
Yoga Pilates anything really..
Your aches would be just your body adjusting to you new running regime
Stretching after each run is impirtant too..
The main thing is you have started and progressing nicely well done😁😁
The other important thing is to Enjoy the program ..there might be the odd day you don't feel like that bit really it is all worth it 😁😁
NHS Knee Exercises and ITB Exercises - you could do these on your rest days.
nhs.uk/live-well/exercise/k...
Thank you very much. That’s a great help 👍🏼
Hello Newbie
I'm same age also starting W4,
I have R1 after work today!
Rest day yesterday just a dog walk 🐶
I think the rest is important especially for your joints. Perhaps try a bit of yoga? Good for stretches and your breathing.
Good luck with W4 🍀
Hi and good luck with this evening run. Let me know how it goes.
Yoga is something I have never tried. Maybe I should consider it. 😊
W4R1 done ✅
This program really works. I'm probably running at a slower pace than I expected, lots of advice posts are to slow down, but stamina is improving. No stitch and felt great to finish! Now for my tea! 😛
That’s great. My next run is Thursday. Onwards and upwards. We’ll get there 👍🏼🏃♀️
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