W4 R1: Completed week 4 run 1 yesterday. Knees a... - Couch to 5K

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W4 R1

visionsofjohanna profile image
5 Replies

Completed week 4 run 1 yesterday. Knees a bit sore today. I am overweight so I shouldn’t be surprised I suppose. Hope I am ok for tomorrow’s run.

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visionsofjohanna
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5 Replies
IannodaTruffe profile image
IannodaTruffeMentor

Well done.

Most new runner's aches and pains are caused primarily by the impact, so do all you can to minimise it. Slow down, avoid heelstriking, keep footfall under your body not out in front, run on grass or treadmill and wear proper running shoes fitted after a gait analysis done at a specialist running shop.

Stretch after every run, as per guide to the plan and do knee strengthening exercises nhs.uk/live-well/exercise/k...

Have an extra rest day if you need it.

Take care.

visionsofjohanna profile image
visionsofjohanna

Thank you. Those exercises will be really useful. If I still ache tomorrow I will rest an extra day, good advice.

micey2 profile image
micey2Graduate

Hi, I’m not a creature of the air either and despite losing over 2 stone am still overweight ( and 58) I was always very active till my thirties cycling and riding so over the years my knees have taken some use, I have found that knee compression sleeves do marvels and I never run without them, those and proper running shoes to absorb the impact. The knee supports are fantastic in my opinion and worth a try happy running

visionsofjohanna profile image
visionsofjohanna in reply tomicey2

Thank you. I have got good running shoes but will think about knee compression sleeves if I continue to have problems. I’m nearly 54 so there is some existing wear and tear!

Oldfloss profile image
OldflossAdministratorGraduate

Slow and steady and take those tips from IannodaTruffe .. you are doing wonderfully!

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