Hello

[Runjilly]

Hi just joined! Completed week 3 and looking at week 4 it sounds tough and my knees are complaining!

[Treewoman Graduate]

That’s exactly how I felt last week when I’d finished wk3 run3. I couldn’t believe that I was going to start 5mins of running next! How did that happen when I’d only done 9 runs?

Well, I did it on Sunday and again this afternoon, with my dodgy knee, painful hands and middle aged out of condition body. I did complain loudly to Sarah (my choice of trainer) on the second 5mins. But to my surprise I managed it.

I’m starting to agree with posts I’ve seen around that say trust the programme. I’m sure you will do it. I hope you let us know!

[Runjilly Graduate in reply to Treewoman]

Well done to you and thanks for the encouragement I was wondering whether to repeat week 3 but will trust the program after reading your post. Thanks!

[thecandyman Graduate in reply to Treewoman]

This is good to hear; am lying on my bed feeling half crippled after w3r3 and wondering how I’ll ever manage to get myself motivated for w4.

Can be tricky to trust the program when it makes you feel as exhausted as I do right now!!

[Smelliepoo Graduate]

Be slow and gentle with yourself! I have had dodgy knees forever! I found that when I first started I was stepping too far (need to keep the footfall below your hips, not out in front and then push yourself forward rather than pulling yourself forward) and my knees would complain a lot! But when I started to go slower and - as buddy puts it - kiss the ground with my feet that the pain got less while running and then even less for the rest of the time. I have much less pain in my knees now than I have had for years and that is only from 5 months of running! And they try to tell us it is bad for your knees!! Just be slow and gentle and they will thank you for it! You can get faster once your body is more used to the impact.

Keep going, it is a fantastic programme!!

[Runjilly Graduate in reply to Smelliepoo]

Great advice thanks that makes a lot of sense I think maybe my strides are too long. Looking forward to trying on next run.

[Rigpig Graduate]

I had sore knees for a couple of weeks starting around week 2. I bought a good knee support for running which helped enormously and after a couple more weeks My knees strengthened up and I have been fine ever since.

[Runjilly Graduate in reply to Rigpig]

That's great I'm hoping mine will strengthen as time goes on. Thanks.

[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 advice on pacing, minimising impact, stretching after every run and strengthening exercises, all of which will help.

Enjoy your journey.

[Runjilly Graduate in reply to IannodaTruffe]

Thank you will check it out. Great advice from other members already!👍