Leg trouble!

Hi, I'm currently in Week 7, so running for 25 minutes which is amazing, I never thought I'd be able to do that. But, yesterday I had to really slow down to a fast walk because I thought both of my calves were going to cramp up, they were so tight it was painful - about 5 minutes into the run. Then today my left knee is really sore, under the knee cap, making the stairs difficult. Has this happened to anyone else, is it normal and should I just keep going, or rest more? Or any suggestions please!

Thanks!

[DiscoRunner Graduate]

Brilliant for getting this far, but I would suggest a longer rest, you shouldn’t run in pain - especially as novice runners. I’m sure others will have better help than I can give. But one tip for when you’re ready to run again you could try the Japanese slow jogging technique (there’s a a short film on youtube)? It’s deliberately low impact, I’m following it as I started running very unfit and close to my 53rd birthday, so getting fit without injury was key. I hope it’s very minor and you make a speedy recovery. If you do graduate running slowly you can always work on your pace & distance later. Good luck!

[Hidden in reply to DiscoRunner]

Oh thank you, I will look that up. More rest sounds sensible, maybe two days between each run instead of one. I'm 49 and very unfit so its good to hear from someone who has been in the same position, thank you!

[DiscoRunner Graduate in reply to Hidden]

Once you’ve recovered, you could go back to every other day if you use this technique - it’s very easy on the legs and feet but with all the benefits! Using this technique I’m not running 5k yet, but I can run for longer - tomorrow I’m going to do a 45 min run. I think for us mature runners (!!) things take a bit longer - healing & building the muscular framework to be better runners. So I’m going to get the many miles of running under my belt before even considering pace - maybe I never will run fast (I really enjoy the running at this slow pace), but maybe when I come to my anniversary and I feel my body can take it, I may do one shorter but faster run per week, but keep most at the niko niko (smile) pace!

[RunRunRun13 Graduate]

Well done on your run ! I’m on Week 7 and also aged 49...I do a lot of stretches the night before and morning of my run which includes leg swinging, calf stretches, hip circles which I find really helps me during my run. If you google it you will find best one s that suit you. I also sometimes have two rest days as I feel my legs need it sometimes. Hope you make a quick recovery and get back to running again very soon.

[Hidden in reply to RunRunRun13]

Thank you! I've only been doing the five minute warm up walking, maybe I do need to do more warming up. I'll take a look. Good luck with your running too!

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

This guide to the plan is essential reading healthunlocked.com/couchto5... and includes links to the NHS Sports injuries page and stretches.

Enjoy your journey.

[Hidden in reply to IannodaTruffe]

Thank you, really helpful advice.