Wk 9 run 1

[Wildfur]

I completed wk 9 run 1 yesterday and I honestly can't believe I have done this. I am still running slowly but I don't care as I'm out doing it. 9 wks ago there is no way in would have believed I would manage to run for 30 mins without stopping. It's became a way of life for me coming home from work getting my running gear on and away I go 😊

I have 2 runs runs left on this but wanted to ask if anyone one has tips for breathing as I still struggle with this. My knees also get very sore.

I'm 57 and just wondering I am doing damage to my knees? I really want to continue running as even altho it's a battle of wits sometimes I feel great afterwards.

Any advice would be great thanx.

[OldSpeckledHen]

Absolutely well done! You’ve got this!!

No advise ref knees though, sorry 😶

[MaryMel121 Graduate]

Congratulations I can’t wait to get that far. I also have joint problems but it’s my ankle so will be waiting to read the advice.

[itshelsbels Graduate]

Congratulations! Such an amazing feeling looking back and asking “is that even the same me”?

With the knees - You mentioned coming home and putting your running gear on and I wondered if you’re taking the recommended day in between each run? I know it becomes a bit addictive, but I think the non run days are really helpful, particularly as we build up new stamina levels. The other thing that I discovered about my knees was if I extended my stride too much. So Jo Wylie would say “see if you can pick up the pace” and I’d get all excited and do it, but I realised I wasn’t keeping the steps small and pace higher, I was taking longer leaps as I sped up. Once I stopped doing that, my knees were good.

I think there are also some good knee strengthening exercises knocking around that you could do on your days off. NHS strength and flex podcast is one I think?

Happy running and enjoy the rest of week 9

[Wildfur in reply to itshelsbels]

Thanx very much yeah I'm taking the rest day. I used knee supports today on my run and guess wot no pain I even ran a wee bit further 😊😊

[SueAppleRun Graduate]

Probably a silly question but have you had a gait analysis? or even used insoles in your shoes? everyone is different but both of us suffered knee pain before we even started running, both of us have insoles with arch support and knee pain gone, almost overnight, you are doing so well

I do squats twice daily, i started with 10 which seemed a huge amount now i carry on until i’m bored and it has helped strengthen my legs

Look at strength and flex there are some good knee exercises and advice there

Most of all keep going and if you need an extra rest day that may help too

[Wildfur in reply to SueAppleRun]

Thanx very much no I haven't had a gait analysis maybe do that once the lockdown is over thank u