Wk4 run1, thought I'd never do it

[EarthRise]

I'd heard that this is the week it ramps up! I was prepared to repeat week 3, but thought I'd give the five minute run a go. It felt like my heart must be stronger! I made it through a total of 16mins in chunks of 3mins x 2, and 5mins x 2. Not effortless but I got there. Licking poor old knee joints at home now, but I'd swear the pain in joints is less.

[Angelpoppy Graduate]

That's brilliant! I'm at exactly the same point, did my W4R1 today and I could do it! Look how far we've come already, we've got this!

[EarthRise in reply to Angelpoppy]

Thanks Angelpoppy! Every bit of encouragement makes me feel I can do this

[Angelpoppy Graduate in reply to EarthRise]

You can for sure! 😊

[SueAppleRun Graduate]

Fantastic, well done and take it slower as the runs get longer and your knees will get stronger

[Angelpoppy Graduate in reply to SueAppleRun]

Thank you for your words of encouragement, I'm definitely of the keep it slow brigade!

[IannodaTruffe Mentor]

Well done.

Stretching immediately after every run, nhs.uk/live-well/exercise/h... while muscles are still warm and supple, pulls out contractions, avoiding carrying tensions into the next run and also improves recovery by improving blood flow.

The knee strengthening exercises linked to in the guide to the plan are highly recommended for all runners.