Injuries after W3

[sapphire309]

Hi guys. Looking for some advice if anyone has any !

I have just finished week 3 and it’s been going well. I’ve never been an exerciser and this is the first time I’ve ever tried running. I’m 27 and not carrying too much extra weight but I am unfit. I have motivation to keep going and I’m getting my 3 runs a week.

However I felt my right ankle getting sore at the start of W3. I persevered because I wanted to keep on track. But now both my knees are in absolute agony - I can hardly walk let alone run.

I’m devastated because I don’t want to give up running, I’m desperate to do this couch to 5k plan. Does anyone have any advice for me?

Thanks in advance

[Mixedbaggy Graduate]

Hey, do you have the right running trainers for what your running on? I used found that was a main factor for me when I started. So got some fitted and never looked back I find I have to choose asics or nike.

Also I was on the last run of the c25k and I rolled my ankle the morning I was supposed to go for it.

After 4 weeks I'm tackling it all over again but I listen to my body if it starts to feel sore on the run I walk the rest of the way. I was advised by a physio to do it all at my own pace but if 1 week feels to much repeat that week again until it does not feel to bad. It should be slightly uncomfortable but not agony for days after.

Hope that helps

[sapphire309 in reply to Mixedbaggy]

Thanks Mixedbaggy. I definitely need proper shoes - I'm wearing old trainers I've had for years and were bought online - not specified to my feet / style of running

[Mixedbaggy Graduate in reply to sapphire309]

Defo the shoes then. Even if you buy a better pair online for now. Asics seem to be a general one that all love. Then get fitted when we get back to the norm. I run on road and through country paths so don need full road shoes so getting the right ones for where you run mostly will help. My first pair were expensive but just to get the information needed was worth it. And I change them every 6-8 mo this depending how often I run. Once they loose tread there no good for injuries.

[ashnotes]

Take time off. Even if it is one week to allow your knees to heal. In the meantime try some strengthening exercises like squats, even if not a full squat. Also do your daily stretches as long as you are not aggravating the pain.

When I started I took a week off between W1R1 and W1R2 to recover. I came back here and noticed all the professionals mentioned the importance of strengthening exercises and stretching to avoid reduce injuries

[sapphire309 in reply to ashnotes]

You are right - it's the exact advice I didn't want to hear but it's exactly the right advice for me right now! I think taking a week and maybe repeating W3 is the only option. The worst thing would be to continue and risk proper injury/damage. Thanks for the advice

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

This guide to the plan is essential reading healthunlocked.com/couchto5...

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

Enjoy your journey.

[sapphire309 in reply to IannodaTruffe]

Wow that page is so helpful! Definitely worth the time reading through that, thanks for sharing