W3R1 Knees!

[pinkpigeon]

W3R1 done this morning. Slow but steady and wasn't puffed at all, which is good but my knees are pretty niggly. I really really want to do this so praying they won't let me down. Do knees settle, or get worse, I wonder? I put on some knee supports for the first time today but not sure they made much difference.

[pinkpigeon]

ooh, just found these..nhs.uk/live-well/exercise/k...

[RunningMigster Graduate]

Well done for keeping at it.

I also had 'niggly knees'. I did some extra knee strengthening exercises. No more than 5 minutes per day and within a week, I was absolutely fine.

Your body is just using muscles and being pounded in a way it's not used to.

If you feel pain rather than a niggle though, you need to stop and rest.

Hope all goes well.

Mig

[Roxdog Graduate]

Definitely try the knee exercises and warm up well before your runs and you'll be fine! Well done

[Hidden]

I'm sorry you have niggly knees! It is frustrating when our body doesn't quite keep up with our enthusiasm!

Your new running legs are learning what to do, so in the first few weeks it is not unusual to experience a few niggles, many of us do. That said, you should never run through pain, so if it ever goes beyond a niggle please take rest and some advice from the doctor. Hopefully it is just your legs getting aclimatised to running, and as your strength and stamina improve things will settle down.

You are running slow and steady, so that will help to minimise impact on your joints. Have a look at the Japanese Slow Jogging technique clip on the link below (you may have seen it already) as it is widely recommended on the forum. Good luck!

youtube.com/watch?v=9L2b2kh...(Not working as expected?)

[pinkpigeon in reply to Hidden]

Thanks

Very interesting.

[Hidden in reply to pinkpigeon]

The clip is a bit quirky but lots of people on the forum follow this technique. It was recommended to me when I first started last year. It helped me to get going and certainly helped my knees! Unfortunately I pulled up with an injury (not knees!) during week 9 and couldn't finish, but I'm back to try again and now in week 5. Good luck.

[UnfitNoMore Graduate]

As above, strengthening work is the way to go... I had pain in my knees for 30 years and thanks to this place I did Strength and Flex and other exercises and for the last year and a half I’ve been pain free.

Great that you’re not puffed out, your fitness is rising well. Happy running.

[IannodaTruffe Mentor]

In the guide to the plan healthunlocked.com/couchto5... you will find advice on minimising impact, knee strengthening exercises and stretching after every run, all of which will help.

[Papillon17 Graduate]

Well done good job. Nice and slow plenty of fluids and you will do it. Always ensure rest days in between the runs. Good luck

[Oldfloss Administrator Graduate]

Slow and steady is great...but do check out my latest post...loads of links there for so great exercises!

healthunlocked.com/strength.......