Knee getting better after 10 days rest

[Dave58]

So after completing wk3 10 days ago and experiencing knee and shin pain plus a sore lower back, I am feeling better. Did no exercise apart from walking for 8 days I cycled 15 miles yesterday and today. Cycling for an hour is fine. No pain. I have to decide now if I should try to run again and move on to wk4 or rest the knee a bit longer? I've tried the knee strengthening exercises but found them painful so stopped. I can't wait to give running another go but don't want to overdo it. Will probably give it a few more days b4 running.

[UnfitNoMore Graduate]

Glad it’s improving Dave. One thing you could do on a walk is break into a run for a short distance (20 yards is my default for testing knees) on the flat... of it doesn’t react, when you come to a slope run 20 yards up and then back down... the down is the worst for impact. Then if all is well I know I’m ready to run, but always set off on that run gently and am prepared to stop immediately on pain. Hope this helps.

[Dave58 Graduate in reply to UnfitNoMore]

Good advice. Actually tried this this morning! I find that at my age everything takes longer to loosen up. I'm sticking to the programme but find the transition from walking to running and back to walking is hard on my knees. I'm wondering if I should jog slowly instead of walking?

[UnfitNoMore Graduate in reply to Dave58]

Well, if you could do that you wouldn’t need the programme! Jog slowly instead of running would be the best way... slow is better than fast for building your endurance!

[Dave58 Graduate in reply to UnfitNoMore]

I think I have probably been guilty of running too fast but it's my competative instinct taking over. I need to force myself to run slower.

[UnfitNoMore Graduate in reply to Dave58]

Yep... treat it all as recovery runs

[Dave58 Graduate in reply to UnfitNoMore]

I just read your story on your home page. Sorry to hear about the ice hockey injuries and surgeries. My knee trouble started aged 20 from rugby injuries. Took up running after giving up rugby at 22 but found after a few years and 1 failed marathon (forced to stop with severe cramp at 21 miles) even running was too hard on knees. Not had any need for surgery yet so took up golf and cycling. Packed in the golf now but cycling has taken over big time. Decided to try running again but with the intention of sticking to a target of 10k max distance but 5k average. Well done for achieving what you have so far. Onwards and upwards eh!

[UnfitNoMore Graduate in reply to Dave58]

It’s been great to be back running... and I’m now weeks of pain free knees after another injury... my doctor will be impressed. I’m heading to marathon, but only for the wine 😂