W4R1 feeling disappointed

[Runningscared42]

Hey, this morning I managed to complete w4r1 and on the one hand I am genuinely happy that I've made it this far however, the last two runs I've suffered sore knees which has made the runs (jogs!) feel somehow awkward and stiff so I've not enjoyed them so much and am really frightened of injury as I'm loving the c25k and would be gutted if I had to stop. Today I went slower so felt my time was bit rubbish and even though I got to the end I somehow feel I've gone back a step. I tried the knee strengthening exercises last night and would like to keep these up, can anyone advise the best time to do these? Should I do every day? After a run? (I do the post run stretches already and do back strengthening exercises every evening). Thank you!

[CaptFrey Graduate]

Hi, You need a rest day and you will do it. I have come to the conclusion it’s not about speed I am slow and i am also not fretting about distance either, As Dory said Just Keep Swimming. You will get through, i repeated all the early weeks and plan to repeat again if required. Be kind to yourself.

[Runningscared42 Graduate in reply to CaptFrey]

Thank you, this forum has so many lovely people. You are right, just keep swimming and I can repeat if needed. I guess better slow than not doing it at all.

[FreedomToRun Graduate]

Congratulations! Not easy to push through. I had horrible knee pain (ice after each run) so did strengthening exercises on my rest day and lots of stretching before a run and after. It took about 9 days of discipline to get them strong.

Slow is really best. Forget about pace! Sometimes I took two days rest which helped too!

Good luck!

[Runningscared42 Graduate in reply to FreedomToRun]

Thank you, I think I'll follow your routine and keep to my daily stretches and add the strengthening on my rest day and hopefully will see a difference in a couple of weeks if I stay slow. Fingers crossed!

[GoGo_JoJo Graduate]

Don't be too disheartened. Not every run can be a good one, but there's something good in every run 👍🏻

You got through it so it's ticked off. "Times" are extremely unimportant just now, you're still training your body for stamina and habit. Of course bits are going to moan and grumble, they haven't been used for a while. Do some brisk walking on your rest day and keep everything moving.

Find a pattern that works for you with the exercises. I like to workout straight after a run while all my muscles are already warm. Maybe after your run or a walk? Before dinner perhaps, then you can relax after knowing you've earned your dinner?

You're doing far better than you're giving yourself credit for. 👍🏻😁

[Runningscared42 Graduate in reply to GoGo_JoJo]

Thank you, I think you're right I need to build in more strengthening - I've two young children so find very early or before bed works best but I was worried about doing the strengthening after the jog as I didnt want to push it and do damage and I do the post run exercises - perhaps I could add a couple of the knee strengthening to that?

[GoGo_JoJo Graduate in reply to Runningscared42]

Yes, don't go overboard but every little helps. Maybe do less in a post run workout but a few extra reps on rest days. See how it feels 👍🏻

[Rtherk83 Graduate]

I've seen a few references to the knee strengthening exercises... where do you find these please? Mine are making a terrible noise while going up and down the stairs at the moment - can't be good!

[Runningscared42 Graduate in reply to Rtherk83]

Mine were ok then somehow end of week 3 they just decided they were not happy. These are the NHS exercises I plan to follow nhs.uk/live-well/exercise/k....

[Deetermined Graduate in reply to Rtherk83]

If you google "knee strengthening exercises" you will see several, amongst others these ones on the NHS website: nhs.uk/live-well/exercise/k...

I also need to start doing these, I think I will give it a go tonight after my run. 😃

[IannodaTruffe Mentor]

The guide to the plan has advice on minimising impact as well as the different stretches for pre run and post run, also links to strengthening.

Don't forget your hydration..............water provides lubrication and cushioning in our joints.

[Oldfloss Administrator Graduate]

healthunlocked.com/strength...

Not sure if you looked at this post.... but there are some good links...

Make sure you warm up well.... take longer if you feel the need. When you run, try to land lightly,( kissing the ground with your feet, I call it).

Get into a habit for your exercise routine.. warm up your calves and your ankles, and your knees.. do these on rest days, ( make sure you have a complete rest day though

There are links for every part of your running body on the Strength and Flex forum...

Plan your own routine and do it when it suits you. Decide how long the session will be..there can be a 10 minute on or an hour one

Your knee exercises are what to focus on whilst they are a problem. Maybe after your run.. shower and then whilst the legs are warm that would be a good time

[Runningscared42 Graduate in reply to Oldfloss]

I try so hard to run lightly and not land on my heel but then sometimes think I'm trying too hard and it gets awkward again Its almost harder when going slower but I think maybe I'm overthinking it too and just need to relax a bit. Thank you for the recommendation, I'll focus on the knees for now and perhaps add in more 'strength and flex' each week.

[Oldfloss Administrator Graduate in reply to Runningscared42]

Over thinking is tricky..like the breathing..just try to relax and run however it feels right for you.. you're doing brilliantly!

[Deetermined Graduate]

I'm sorry to hear that you couldn't really enjoy the run, however, you definitely haven't gone back a step: Compare yourself now with yourself at the beginning of the plan. Aren't you fitter now and run for longer than back then? Starting this plan and following it and listening to your body and doing additional exercise to strengthen it is such a great achievement, one to be proud of. And I guess our bodies just need some time to adjust to the new activity levels so please don't be disheartened but proud of your C25k journey so far and looking forward to the weeks to come.