W4 R3. Bring on week 5

[Bright-spark]

Not my best run, felt half dead before I started after a busy day and a sleepless night. But I did it ! My knees are protesting a bit. How do I know what are normal twinges and what are signs of overdoing it? I don't want to risk an injury. I'm not overweight but my knees are 58 years old so they probably won't bounce back that easily.I won't give up though , I've come too far for that

[UnfitNoMore Graduate]

Aches are normal and a good warm up helps loosen them up if there’s still a little ache on the next run day. Pain, is wait for them to go, there’s no rush and an extra rest day or two here and there won’t hinder progress, if anything it would help.

Great job so far, enjoy week 5, it’s amazing.

[Bright-spark Graduate in reply to UnfitNoMore]

What sort of warm up would be good?

[UnfitNoMore Graduate in reply to Bright-spark]

The brisk walk is fine... maybe put some dynamic stretches in, but you don’t need to

[Bright-spark Graduate in reply to UnfitNoMore]

Thanks

[Bassman999 Graduate]

Hi Bright-spark I completed the same run today too. Physically things seem to be okay for me at the moment. For the first two weeks I had aching knees and decided to do light legs exercises at a local gym - leg raises, curls and presses - and this seems to have done the trick. I do the gym work on non running days and now appear to be pain free when running. Now looking foward to week 5 myself. Best of luck with yours!

[Bright-spark Graduate in reply to Bassman999]

I'm not sure I can face another session at the gym on my rest days. I'm reasonably active at work and do a lot of stairs during the day but maybe I need to warm up a bit more before a run