No C25K for me today..😐

[TurquoiseTrainers]

Well after deliberating over the weekend I decided it wasn’t sensible for me to walk/run today. I’ve followed the guidelines, stretched afterwards, not gone too fast and rested, but my body is not happy.

My legs are both very sore just below my knees and it hurts when I go up and down stairs. To be fair I thought it might be my back, hips or heel that stopped me having recovered from disc problems and plantar fasciitis. One of my feet pronates more than the other too.

Trying to keep positive having not quite made it to the end of W2, I have done an hour of Pilates instead to try and strengthen my weak areas.

[IannodaTruffe Mentor]

Pacing yourself is always wise.

Are you wearing proper running shoes?

They can make a huge difference to the impact stresses that your body has to cope with.

[TurquoiseTrainers in reply to IannodaTruffe]

Yes. When I had physio treatment for plantar fasciitis I had some running trainers fitted for me following an assessment. Terrifically expensive but well worth it. Also had orthotics fitted too. Have been wearing both.

[IannodaTruffe Mentor in reply to TurquoiseTrainers]

The advice in the guide to the plan is to minimise impact by slowing down, avoiding heelstrike, keeping footfall under your body not out in front, running on softer surface (treadmill or grass) and wearing good shoes fitted after a gait analysis.

So you have the good footwear, which is half the battle.

Have you tried doing any knee strengthening exercises, as linked to in the guide to the plan. These, in conjunction with stretching after every run, build up all your leg muscles and many people find they help considerably.

[TurquoiseTrainers in reply to IannodaTruffe]

No I haven’t tried the knee strengthening exercises in the plan. I think I have an awkward gait, so I am finding the foot landing position hard. I’ve watched a couple of videos to try and help. Running outside on a mix of surfaces and gradients. Thank you so much for your replies.

[TurquoiseTrainers in reply to IannodaTruffe]

Is it the Strength and Flex exercises I should be looking at? Thanks

[FreedomToRun Graduate in reply to TurquoiseTrainers]

I had such pain below both knees and had to use ice and painkiller. My physio told be to do strengthening exercises each day and more on non run days. She said it would take 8 days to improve. Plenty of rest and run slowly. It took 9 days and no pain since. Of course we are all different but just wanted to empathise and let you know that strengthening can help

Good luck!!

[TurquoiseTrainers in reply to FreedomToRun]

Thank you for the empathy and info. I will try the nhs Strength and Flex exercises. I feel disappointed that I didn’t get very far, but don’t really want to give up. The sense of achievement in such a short time was tangible.

[IannodaTruffe Mentor in reply to TurquoiseTrainers]

Strength and Flex will also help but these specific knee exercises are what I was referring to nhs.uk/live-well/exercise/k...

[TurquoiseTrainers in reply to IannodaTruffe]

Thank you they look really good.