Week 2

[Pyrenees]

On week 2 of C25K, it’s going alright so far - main grumble is from my knees. Is there a way to reduce this eg run on softer ground, warm up/down exercises. Does it tend to get better or worse, over the 9 weeks, in others experience?

[Speedy60 Graduate]

Well done for getting started. 👏👏👏

First I would check out you running posture. There are plenty of links here and some great videos on YouTube that will help to relieve stress on your knees and calves. Basically, small strides, landing midfoot, your feet staying underneath your body, not stretched out in front.

Second I'd have a look at the strength and flex forum for some knee exercises. The usual problem is that the muscles that support the knee down either side are under too much stress. During lockdown I've been using resistance bands for hip, knees and ankles. They've been brilliant; easy to use and store, loads of exercises on YouTube. Yoga with Adrienne is also very good for stretches. Always do some static stretches after you run while your muscles are still warm.

It does definitely get better as your body adapts to the new stresses, but don't run if you are in pain, and don't just mask the pain with ibuprofen. Give yourself an extra rest day.

Good luck 👍

[Pyrenees in reply to Speedy60]

Really helpful, thanks!

[Sephine]

I'm having the same issue I did my second run of wk 1 yesterday and now can bearly walk due to my knee. I definitely found tarmac hard to run on. I used ice and a hot bath to help my lower leg neither helped... yet!

Please do share any advice you get and I will too.

Isn't it frustrating just when you feel your getting somewhere

Sephine

[Pyrenees in reply to Sephine]

Hi Sephine, hopefully you can see the answers given. A lot of info here healthunlocked.com/couchto5.... I think I need to get some running shoes - are the sports shops open yet??Good luck with your running, cheers

[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.

Enjoy your journey.