Week 1 done

[Tracyu]

Hi I’m new here- approaching the big 5 0 so thought I’d best start to get in shape!

I see in the guidance it says to have a rest day in between each run- however I have needed to take 2 days otherwise my knees and ankles hurt badly. Is this ok?? Also is there any reason I can’t repeat wk1- I am super unfit and not sure if I’d be pushing it going to wk2😂

Any advice/tips gratefully received!

Thanks

[Keep_Running Graduate]

Hi, I’m doing run 2 of week 4 today and since I started I have taken a two day rest on a few occasions, which I found to be fine. On my rest days I go for a 30 minute ish walk to keep myself moving. Keep going, I’m sure you’ll get there. Nick

[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 minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help and will answer your questions.

Enjoy your journey.

[Fionamags Graduate]

You need to do what feels right for you and there is nothing wrong with 2 rest days. If I were you I would keep on going to week 2 - you managed week 1 after all. You might surprise yourself! But you can always repeat a run if you don't manage it - we call them 'practice runs' 😉

Goid luck and keep posting so we can cheer you on!

[Speedy60 Graduate]

I started at 59 and made a point of taking at least two days rest. It worked for me because I graduated with no injuries and I'm still running.

You can repeat as many runs or weeks as you like, but running is a challenge; if you don't move on until a run becomes 'easy', you may be stuck there forever. Personally, I would only repeat a run if I hadn't actually completed the last one. Give the next run a go. If it doesn't work out, it's a practice run.

As well as walking, which is great, try some hip, knee and ankle exercises on your rest days. They should help with the aches.

[Knightrider_28 Graduate]

Hi....your doing great in the first place to Stary this journey...the guide is brilliant read,but all of it should be read as you can easily miss a good tip...each Coach as a slightly different view on the app which is helpful...as long as you run 3 times a week,with at least a days rest you will be fine,repetition of days weeks is also ok.as we are all different and your body will guide you....a great point to remember is that it's not a race,as the mind plays tricks on you ,so making you want to push too much.slowly slowly does the trick...good luck