High Blood Pressure Woes

[_wayneLad]

Hi to all . Have started couch to 5k recently and just found this forum. I am on wk4 run 3 to do. Finding it ok so far but the knees are aching the day after a run now I am running for longer. Doing this program obviously to keep fit but also to help try and bring my blood pressure down. Im not overweight or a serious drinker so its very annoying ! Would love to hear from anyone else at the same stage as me !!

[Buddy34 Graduate]

You need to make sure you are landing on your feet as softly as possible and not thud thud. Also I had knee ache and bought knee support from eBay, I used them for 2 weeks and now I don't need to ache has gone 😊

[_wayneLad Graduate in reply to Buddy34]

Thanks for your reply. I agree with you my running technique needs improving and I'm working on it . I'm quiet tall at 6ft 5 so don't know if it's harder for a tall person to get right. I'm not very compact !

[Firefly18 Graduate]

Hi. I’m exactly where you are. Knees had been a bit sore during week 3 then did W4R1 on Saturday and my knees were killing me! Got a gait analysis done on Sunday and I have excessive pronation so now own an expensive pair of running shoes. Waited until yesterday to run again as I’ve been too sore. My knees hurt during the run but they’re no more sore today than they already were. I’m hoping the trainers helped but I think it’s just our bodies getting used to it too. My knees hurt when I run but nowhere near as sore when I walk. I feel like the pain I have now is still Saturday’s pain on the mend if you know what I mean. Doing R3 tomorrow so will see how that goes! Worth getting you feet checked out in a proper running shop. Good luck!

[_wayneLad Graduate in reply to Firefly18]

Hi thanks for your reply. Hope R3 was a success ! I'm working on my running technique foot placement etc so hopefully things will improve. If I find a shop that checks out your feet for running etc I will gift it a shot cheers.

[Firefly18 Graduate in reply to _wayneLad]

R3 hasn't happened yet! Just had a late lunch so now have to wait a couple of hours. Not an excuse, haha!

[Kimbov Graduate]

I’m actually just finishing week 8 but early in the programme I had lots of aches and pains. Spoke to physio as I work with alongside them and she just stressed importance of stretching pre and post workout. I think new pains etc are common to new runners.

I stuck with it and touch wood, problems have resolved.

Good luck to you

[_wayneLad Graduate in reply to Kimbov]

Hi thanx for your reply. I'm glad you mentioned stretching as on the couch to 5k app it doesn't mention doing it. It just gets you to walk for 5 mins at either end of your run. What stretches do you do before and after a run ? Do you do the same routine at the start and end or are there different stretches ? Hope the weather settles down for your last week !

[Kimbov Graduate in reply to _wayneLad]

I just do really good calf stretches and thigh muscle stretches and also shoulders and arms. I think one of the admins has put a link on this thread. Once I paid more attention to the stretches and did them properly, my aches and pains settled down.

I do the same before and after a run.

Thank you, I’m doing my first park run tomorrow. I’m excited and dreading it at the same time! The forecast isn’t good but I won’t let that stop me 👊💪🏃‍♀️🙈

[_wayneLad Graduate in reply to Kimbov]

Hi ok I will look for the link for those stretches. Good luck with the park run 🤞

[Oldfloss Administrator Graduate]

Firstly make sure you are running at a comfortable pace...try to keep it slow and steady... Try to land lightly.. kissing the ground with your feet is what I call it.... it sounds silly but works!

Try these too for your knees...

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

As long as you have the all clear from your GP...then linked with a healthy eating regime...this is a winning combination...

You may find this interesting reading too..

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

[_wayneLad Graduate in reply to Oldfloss]

Hi many thanks for taking the time to give me that information. I will give the knee exercises a go 👍🏻

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started

This guide to the plan is essential reading the healthunlocked.com/couchto5... and includes advice about reducing impact.

Enjoy your journey.

[_wayneLad Graduate in reply to IannodaTruffe]

Hi many thanks for your reply and the links cheers 👍🏻

[rustywheels Graduate]

I'm in a similar position apart from the knees (which fortunately are holding up for now). I'm on w4, r2, and I started this as I am something of a desk jockey, and my BP has been gradually going up over the past few years. Had a shock when I discovered it had jumped up, even more, a couple of months ago. Decided I didn't want to go on any tablets and deal with the problem by eating better and getting fit. Started with the diet (lost 5 kg so far), and haven't had a drop of alcohol since Christmas.

Seems to be making a difference, and I certainly feel better. Target is to get to 120/80 on BP and lose a further 5kg to sort out my BMI. My family think I have gone fitness mad!

[_wayneLad Graduate in reply to rustywheels]

Hi thanks for your reply and well done for the amazing progress your making ! I have just been put on tablets for blood pressure and I'm determined to come off them once I am running regularly. I don't drink or have any weight to lose I'm like a latt so the blood pressure issue is hereditary. I'm unsure whether running is going to make enough difference but I am going to give it my best shot ! All the best with your running !!

[davelinks Graduate]

bloodpressureuk.org/BloodPr...

[_wayneLad Graduate in reply to davelinks]

Thanks for link 👍🏻