Consolidation frequency?

[HinchleyMum]

I graduated on Monday after a fairly consistent day on, day off approach rather than 3 times a week, and did my first consolidation run this morning after a double rest day as I have arthritic knees and my left one had started hurting. I’m thinking that I’d like to continue with a weekly parkrun but that running 3 times a week is a bit much for my knees. If I’m not aiming for longer distances and am very happy with my sub 30min 5k pace, is running just twice a week a reasonable solution to preserve my knees? Will I maintain sufficient fitness? If it wasn’t for parkrun (which I love) I’d just always have 2 rest days and run every third day, but maybe I’d be ok to just do Saturdays and then either Tuesdays or Wednesdays?

I’m 54 and otherwise fairly fit and do plenty of brisk walking of at least 10,000 steps each day. Thoughts please? Many thanks 😊

[damienair Graduate]

I run on a Monday and Wednesday plus Parkrun on Saturdays. I get a 2 day break before Parkrun. I mainly just stick to 5K.

Perhaps try just running on a Tuesday or Wednesday as well as Parkrun. If it works for you and you don’t lose your fitness levels then all will be good.

Damien

[HinchleyMum Graduate in reply to damienair]

I’ll see how Saturday’s parkrun goes - with just one days rest tomorrow. Certainly running on the grass/trails in the parks is easier on my knees so hopefully it’ll be ok

[runwithdog Graduate]

i plan to do 2x5k`s a week and pr when i have free saturdays.

after a really bad bout of 3week flu early on in the program,when i got back on it i found that i was able to pick up where i left off and had lost no fitness.

everyone is different and i have no desire to run longer but want to maintain what i have done x

[HinchleyMum Graduate in reply to runwithdog]

It’s reassuring to hear you could pick up from where you were! Hopefully if I continue with my brisk walking on non running days that will help too!

[Whatsapp Graduate]

Personally I think consistency is more important whether thats two, three, or more runs per week. However, couple of things come to mind that you might like to consider.

Firstly, not every run has to be 5k. If you want to add another one in, just make it a 1-3k run. Change it up/down for however, you are feeling.

Secondly, park run is going to be your fast run each week, and if you are able to complete a sub-30 run regulalry, then your knees are holding up very well. However, make sure your other 1 or 2 runs are easy ones. This will not only help you get faster (yes really) but it will lessen the impact on your body each time.

When I first started running I ran every run I did at pace (tempo) as I thought this was how I improved. runnersworld.com/training/a...

[HinchleyMum Graduate in reply to Whatsapp]

That’s a thought! I could just do a short run round the local park, so low impact too. I only seem to have one gear - I’m not actually trying to run fast, it’s just the speed my legs go at and it seems to have been very consistent through the C25k programme. Maybe I’ll try a deliberately slow and short pootle on a Monday 😀

[Whatsapp Graduate in reply to HinchleyMum]

It has taken me a couple of years to get comfortable slow running. This might help: runnersworld.com/uk/trainin...

[HinchleyMum Graduate in reply to Whatsapp]

Thanks for the link - very useful information!

I’ve calculated that my “easy run” pace should be 6.47min/km but how do I work out how to run at that pace? Guess I’ll just keep my phone in my hand and use strava and keep looking at it as I run?

[Whatsapp Graduate in reply to HinchleyMum]

Yes that will help. Its hard but in a different way.

I would advise you not to get too specific. If you can get to within the ball park of around 6:30-40km/min then this is fine.

I normally check for the first 1-2 kms and after that just go by feel as you will get into a rhythm that suits you. You will go slower but at a pace thats still comfortable to your natural flow.

[seaspaniel Graduate]

How are you knees with cycling? I use a static bike for one of my sessions

[HinchleyMum Graduate in reply to seaspaniel]

I can’t cycle at all unfortunately. The pressure on my knee at a certain angle just hurts too much. Good idea though!

[IannodaTruffe Mentor]

The recommendation is that we all do at least 150 minutes of heart rate raising exercise each week.

[HinchleyMum Graduate in reply to IannodaTruffe]

Ah ok. I should hopefully be fine then as I’m easily getting that much without counting a third run. Have also now got knee supporting straps which will help.