New 60+ runner

[Ragstone]

Can anyone help? I have just completed wk2 but was in a lot of pain on the last run. Knees were painful but have recovered today, the rest day. However my ankles are really painful could hardly get down the stairs this morning. Anyone experienced the same? How did you resolve it? Thanks.

[misswobble Graduate]

New runners get niggles. Go very slowly, honour the rest day, take two if necessary

Have you read the programme notes pinned post?

I had concrete legs while doing the programme, and beyond. I am much better now though. I used to walk like Frankenstein’s monster the day after the sessions

Your body has to get used to the new exertions. It will though My ankles were puffy when I started, but as I kept running I lost my cankles and found that I did have actually have ankles

You only need go very slowly. There’s absolutely no hurry 👍

[Ragstone in reply to misswobble]

Thanks may need to take an extra rest day before starting wk3

[UnfitNoMore Graduate]

Exactly what misswobble said.

Good luck on this journey, it does get better, the aches and pains reduce and it becomes lots of fun.

[Ragstone in reply to UnfitNoMore]

Thanks

[Flyingred Graduate]

Yes, I had knee issues and found an extra day helped a lot. I also did the strengthening exercises in the link for one week and they made a huge difference:

nhs.uk/live-well/exercise/k...

[Ragstone in reply to Flyingred]

Thanks, will check that out

[ancientrunner Graduate]

Bizarre as it sounds my ankles sometimes felt as if they were made of bone china that was about to shatter when I started!!! Think it must have been tendonitis. I would have an extra days rest and take it slowly.

[Ragstone in reply to ancientrunner]

Thank you. My ankles feel exactly like that. Will take your advice

[DianaTrapani]

Also remember to do this at your own pace. If it takes more weeks to get to a 5k, that is ok.

Sometimes slow sustained stretches after the run, and loosening the joints before getting out of bed helps. For me, slow turning/flexing of ankles, knees, hips help.

[Ragstone in reply to DianaTrapani]

Thank you. I think I need to do more stretches and warming up

[Boofle999 Graduate]

I'm nearly 60 and have made it to week 6, but also had knee issues early on. They started in Week 3, I persevered through week 4 with knee braces, and did week 5 R1 before I took some advice and had a week's rest. Hating having to do it, but it made all the difference, when I picked up again and re-did Wk5 R1 a week later I had no knee pain at all. I have stuck with the knee braces, and I have felt the odd little twinge but it soon passes. I am going to have a gait analysis at the weekend as I feel sure that my knee pain has something to do with the way I run, given that it cleared up once I stopped! I also agree with what the others say, a 60 year old body does need time to come to terms with what you are asking of it, particularly if you haven't run before or done much exercise. I am finding that as the weeks go on though, my body is responding more positively and earlier aches and pains are fading away. I also make sure that I do some stretches before and after each run and this has helped me keep next day stiffness to a minimum.

[Ragstone in reply to Boofle999]

Thank you so much

I am getting a clear picture of what I need to do. Stretches before and after, take it slow and not be frightened of having more than 1 rest day!

[jlw34 Graduate in reply to Ragstone]

I had to have 4 rest days advised by my physio with calf pain during W7 and made a miraculous difference. Graduation day on Saturday!!

Listen to your body and get medical advice if continues.

[Silverfox1943 Graduate in reply to Boofle999]

Have you had your back checked? Misalignment can cause uneven hips etc.

[Boofle999 Graduate]

Indeed! I have had two rest days a couple of times because I just haven't been able to fit in a run due to work etc. What having the week off taught me was that you don't lose form that quickly, I was able to come back and do the 3 x 5 min runs very easily - this has given me confidence to be flexible, life does get in the way sometimes! And yes, yes, yes to stretching - some say that the warm up walk is enough but my partner is a seasoned runner and I took his advice on this one, stretching IS important I think. Slow and sure is the way forward, I am a very slow runner, I am often passed by people WALKING on the tow path that I use, but I don't care, I just want to complete the programme, I could go faster but then would probably not make it through the run, I don't see the point of setting myself up for a fall. So far so good!

[Ragstone in reply to Boofle999]

That's great advice and thanks for taking the time to talk to me

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started

This guide to the plan is essential reading healthunlocked.com/couchto5...

Enjoy your journey.

[grumpyoldgirl Graduate]

Great advice already given, will only add that if you can fit in a Pilates class once a week, it's done wonders for my ability to tolerate the program, because it strengthens all your muscles but especially the core. Stretching yes, then when you set off on your run, check your posture. Shoulders relaxed and down, neck and back straight, looking forward. That all helps to stop you tensing up, and putting strain on various bits of you!

I also had niggles when I started, slowing down at the first twinge always helped, and most of them went away as the weeks went on.

[Ragstone in reply to grumpyoldgirl]

Thanks will check that out

[theoldfellow]

I have a pattern of Tuesday, Thursday, Saturday, for my 3 runs a week. I try to do the Parkrun on Saturday, because the fellowship of other old runners (I'm 68.5) helps my self-belief (you don't have to run 5Km to Parkrun - lots of us oldies run-walk)

But this pattern leaves Sunday and Monday as rest days (I'm a Clergyman, so Sunday isn't a rest, but it is a rest from running) - and that is a very good thing in the older runner, as our bodies do need more time to heal. Sometimes I take a week off too.

Glad to have you along for the run!👍👍👍

[Ragstone in reply to theoldfellow]

So kind of you to reply. I have taken an extra rest day and the knees are great ankles still a bit iffy. Will take it easy. That seems to be the general message. Thanks again