Up and running week 5

[FreedomToRun]

After sore knees and then a fall onto pavement, I’m back running slowly. Can’t believe I’ve just run 15 minutes with only short breaks. 😀. It felt good. Kept it slow on pavements so I didn’t trip again but last 5 minute run was on a small grass park. Suppose it doesn’t matter that I went round in circles 😂

[AlysP Graduate]

That’s brilliant!! Well done!! 15 minutes is a very long time. I am on week 3 and loving it BUT the I side of one knee started hurting this morning and I really hope it is not going to be a problem. Is that what happened to you?

[FreedomToRun Graduate]

Yes I had pain on the side of both knees. Really painful! We are all different but in my case I took a bit of advice and did loads of strengthening exercises. I also used ice after each run and stretching. I was told it would improve after 8 days. It took 9! Then I tripped and banged my knee. Funnily enough today’s run was fine. I think the answer is ice, rest, strengthening and running really slowly. The programme is supportive and just gets you to where you need to be each week. Keep going!!!

[RottieMum in reply to FreedomToRun]

Hi - I’m on Week 4 and have painful knees, please can you tell me the strengthening exercises you mentioned? Thanks

[FreedomToRun Graduate]

There are some good ones on this forum. I’m on the app but you should be able to find them on the main site. Leg raises, hip lifts, half squats all helped. If you have a foam roller that is good but if not then stretching quads, abductors all helped me. Good luck and it really should get better! Rest alot too. 😀