Hi I've recently lost 2 stone and trying to get more movement In my day other than walking to school twice a day. Ive ran a little before but not with any consistency. So I decided to try this programme with music to motivate me.
I'm up to W4 R2 so feeling it now but it hasn't killed me yet & I've manage ro push on. I so enjoy the feeling afterwards 😁
My only issue is that at 52 my knees creek slightly and ache a little afterwards don't hurt though but it helps having the rest day Inbetween.
Any tips other than the rest days ?
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Clubberpound52
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At just shy of 50 myself with 2-3 stone still to lose my knees are definately feeling it in Week 7 (25 min runs).
Well done on all that weight loss, it will definately help you during this programme.
So long as the ache gets better during your rest day you should keep going, or take 2 rest days; take some ibuprofen daily and use gel on your joints to give relief.
As you go on you will find that the mobility of using your joints will help strengthen them (I found this a few years ago when doing Zumba with a dodgy knee... the knee got better!).
You have to 'listen' to your body. This week my body is telling me to take 2 days off rather than one... throughout this programme I have only taken 1 day off between all my runs... but now I think I must take some of my own advice and 'listen'!
Thankyou for your reply, I know as we get older things can start to ache, so I sort of expect it a little, I just don't want to have to stop now I'm getting going.
Hi, are you making sure you hydrate well every day ?- at least 2litres ? Also are you stretching afterwards as per the plan guide ?- both of these will help immensely for your knee creek. Good luck and well done on getting this far x
I started this nearing my 53rd birthday, learning to run slowly, but ‘well’ really helped & this video was the key m.youtube.com/watch?v=9L2b2... It’s a low impact style of running and changed this for me as the durations increased. There’s lots of info here about foot placement and how to land, that gives you the benefits if running without too much strain. Running this way I’ve managed to increase one run to 50 minutes!
One of the problems that people who have not really done too much physically - is that they have never experienced a body part that has complained to them. And that first complaint comes as a bit of a shock!!!! But you will get used to the complaining and come to understand it for what it is. I have now been running for 5 years and parts of my body still complain I have an old stationary bicycle here at home which has been unused for some time. A sudden whim recently came upon me to ride it while watching the TV news for 30 minutes- it was an easy ride except that my bum became sore - but today I can hardly walk!!!! I am yet to see how this affects my 28 klm longrun on Saturday - part of my training for my first full Marathon in July.
I’m somewhat overweight and 60+ so knees and aches come with the territory but any earlier probs I had seem to sort themselves out at the week 4 point so you might find things ease up as you go along. Do you have decent shoes? That might help, as well as an extra rest day. There are also some knee strengthening exercises on the health unlocked site which might help. Well done on the weight loss as well, that must help!
Achey knees will happen if not used to the running, that should improve as you get fitter and legs get stronger, the rest day should help that, or take 2 rest days if nessacary. Remember Slow n steady... I was quite a bit older than you when I did c25k, and also had some aches helped by rest and some stretching afterwards, didn't take any ibuprofen or use any gel..
Keep on going! Push on! but never try and run through any bad pain..You're doing great!
Well done Clubberpound you're doing great. All I can say is you have 10 years on me and I graduated in January. I used to get knee and back twinges but since running regularly these have almost disappeared much to my amazement, especially my back. My knee gets sore sometimes after a run but it goes a day or so later. Your rest days are vital as you know and don't worry about taking a day or two extra if you have pain. Listen to your body, don't ignore it. If you have the time and motivation (I don't) there are strengthening exercises you can do on rest days to strengthen the supporting muscles and tissues around your knees. Good luck and enjoy your running!
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I have an old stationary bicycle here at home which has been unused for some time. A sudden whim recently came upon me to ride it while watching the TV news for 30 minutes- it was an easy ride except that my bum became sore - but today I can hardly walk!!!! I am yet to see how this affects my 28 klm longrun on Saturday - part of my training for my first full Marathon in July. 
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