Week 7 and it is taking 3-4 days getting over aching knees and muscles and this means I am only getting 2 runs per week, outside on trails

[Bikeroldboy]

I am stretching, using a foam roller, warming up and cooling down properly, I am 55 and 16 stone (down from 16.5 stones) , any ideas or tips ? Thanks and stay safe

[Hidden]

Have a look at the 'strength and flex' forum. Strengthening your core on non running days might help.

I found that I was getting very tired toward the end of the programme, but as my fitness improved this passed. I think it's just a bit of a shock to the system!

Keep at it you will really notice the difference

[Bikeroldboy Graduate]

Thanks Helenwheels , I will have a read , appreciate your message

[Madge50 Graduate]

Nothing wrong with 2 runs a week, the programme is just a guide, we’re all different. I was doing fine up to about week 7 then started getting overuse injuries....thought I ‘had’ to do 3 runs a week, but gave myself a stern talking to and cut back to 2, suited me.....and that’s been my rota ever since - I have gone on to complete half marathons....

Do what suits you, that’s what it’s about, plus trail runs (which are excellent I might add - being my regular...) are very different to road or treadmill running, there’s a lot for your body to get used to, so don’t be too hard on yourself, sounds like you’re doing great!

Mx

[Big_maz in reply to Madge50]

Thank you madge I’m on wk8 and through doing too much I have sore hip due to my husband taking up walking and work and c25k it is a guide thank you for reminding me 😊

[Madge50 Graduate in reply to Big_maz]

I also think, especially at the moment, what’s the rush? Enjoy being outside - if you’re able to get outside, you’ve also got to remember you’re literally teaching your body something new, or reminding it of something it hasn’t done for a long, long time (especially in my case) 😄. So what if it takes you a bit longer? (Took me nearly a year....) you’ll still get there...

Mx

[Bikeroldboy Graduate in reply to Madge50]

Thanks Madge , your reply is spot on and made me feel so much more positive 👍

[IannodaTruffe Mentor]

Many people do not hold stretches for long enough nor put enough effort into them.

I use the stretches linked to in the guide to the plan and hold each one for a minimum of thirty seconds, giving sufficient effort for the pull to be on the verge of discomfort.

It all takes time and this effort will pay off.

Taking extra rest days is wise at this stage of the plan if that is what your body is dictating.

Keeping moving on your rest days also prevents muscles tensing up.

[Big_maz in reply to IannodaTruffe]

My job involves hours of walking and I have over done the social walking I am annoyed but you learn by your mistakes even at 62 😊