Week 2 done

[Oldlady64]

So I completed the week 2 runs yesterday. Found it tough going, with a real mixture of some ok and some not so good - but it’s done and I’m pleased! I’ve noticed some Achilles niggles so I’ve been doing the ‘Achilles drop’ exercises, I’ve had these before so recognised what was needed. Sadly I’ve also got knee pain and it’s not good. I’ve had bursa problems before but just stopped the running (years ago) then. I really want to get to running 5k so would be really grateful for any strengthening exercises for my knees please. Thanks to you all, this community has helped me enormously already 😁.

[Buddy34 Graduate]

Great you've now completed wk2 . I hope these knee exercises can help. Good luck and well done 😊

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

[Oldlady64 Graduate in reply to Buddy34]

Thank you very much! I’ll give these a go. Not sure how much to slow down or stop the C25K programme so think I’ll start these exercises today and see if I can start week 3 in maybe one or two days time.

[Hidden]

Hi. I know you have lots of running experience so perhaps you have seen this clip on Japanese Slow Running before or already know this technique? Apologies if I'm preaching to the converted, but if you haven't seen or used it, then I hope that it helps you. Lots of us on the forum use it and it really does help to reduce impact on the joints. It's great that you have completed week 2 and are keen to keep going. Hopefully your knees behave themselves and a few extra days rest sees you running again in more comfort. D-d 😊

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

[Oldlady64 Graduate in reply to Hidden]

I’ve just had a look at the Japanese Slow Running, it looks really good so I’ll give it a go, thanks! Knee bursae seem to have swollen a bit so I’ve got legs elevated and will sadly leave the C25K for a few days.

[Oldlady64 Graduate]

Many thanks! The running I’ve done is a very long time ago and it’s all forgotten so I’m grateful for all suggestions to keep me going. I’m worried about my knees as they’re hurting today just walking about 😒. I’ll have a look at this Slow Running that you’ve mentioned and I’ll certainly give it a try.

[Wenderwoo Graduate]

Well done, and I hope the tips people have given you above will help 👍😁

[Oldlady64 Graduate in reply to Wenderwoo]

So far I’ve been working through the knee strengthening exercises, they’re very tough! I’ve done fast walking but have held off the week 3 programme just yet, I’m hoping in a few days time to be able to restart.

[Speedy60 Graduate]

How are your shoes? The wrong support can cause problems. Also try having a look at YouTube or runnersworld for correct running posture.

Hope you get it sorted. 🤞

[Oldlady64 Graduate in reply to Speedy60]

I think my shoes are good but I also got a new pair this weekend. I’ll definitely look at correct running postures too as I’m keen to try lots of things to keep me in the C25K programme 😁

[Speedy60 Graduate in reply to Oldlady64]

I got a bit geeky about running posture 🤓, but it definitely helps to get it right.

[Roxdog Graduate]

Could I suggest you look on YouTube for 'yoga for sensitive knees'. It's part of the yoga with Adriene series and I've found it excellent for my arthritic creaky knees.

I also had sore knees around week 3-5 but when I was fitted for new running shoes, everything improved a lot. Good luck -oh and I found that having 2 days between runs sometimes helped a lot.

[Oldlady64 Graduate in reply to Roxdog]

Thanks, I don’t know much about the yoga with Adriene series so I’ll have a look! This week I’m having to wait 7 days before I run again so I’m hoping my knees don’t give me further pain.

[Roxdog Graduate in reply to Oldlady64]

Sounds like you know what it is so probably know you need to rest. I'm sure a few days off won't set you back. I had a week off at one point early in the programme because of knee pain, but got back on track with the exercises. Best of luck!