9 days of almost no running - calf and knees acting up - will I ever finish?

[WeavingWonk]

I ran week 6, run 3, 9 days ago. I have only run twice since then, and in both cases no more than 15 minutes. Knees have been hurting going up and down stairs - shooting pains above the patella, so likely the result of tight muscles - although the pain is less this morning. And yesterday, a spasm in my lower calf muscle - I spent a lot of yesterday stretching, icing, and foam rolling. I can feel a deep ache in that calf this morning.

So obviously I haven't done enough in the weeks since I started to keep my muscles in good shape. I do some dynamic stretching (but probably not enough) before a run, and I stretch afterwards as well. And I am now going to incorporate the NHS knee strengthening exercises on my non-running days.

Any suggestions for getting back out to run? I am in two minds about running later today, as I am afraid of setting myself even further back if I run before my calf heals. But on the other hand, I can almost feel the conditioning slipping away from me!

Thanks for any pep talks, and any advice you can offer...

[IannodaTruffe Mentor]

It sounds to me that you are doing all the right things, so stick with it.

I would rest up until you are pain free before running again.

Many knee issues are to do with poor supporting musculature, which is why the knee strengthening is recommended. I would do them daily.

Make sure that you also follow the advice in the guide on minimising impact and hydration, both of which are crucial.

[WeavingWonk Graduate in reply to IannodaTruffe]

Thank you! Having managed couch to metric century on a bike in 8 weeks half a lifetime ago, I learned long ago that I feel healthier when I drink about 2.5L of water daily (on top of any tea or coffee I drink) so I have the hydration piece down pat! And I did go ahead and buy a good pair of shoes about 3 weeks ago. Of course I couldn't go and get fitted for them, but I know my feet well, and their challenges, and my feet and ankles are much happier with good support and cushioning.

More exercises it is. And I have decided not to run today as I can feel that deep ache in my calf still after a 2k tromp with the dog. I'll also do all the stretches a couple of times today too.

Here's hoping I can run tomorrow. Can't believe I am actually itching to do so! I have always hated running!!!