Advice for newbie couch to 5k

[CartHorseSal]

Hi all. I’m second week, 5 runs into couch to 5k and my knees are killing me today. I didn’t finish my run 😔

What’s odd is that my first run this went awesome and I didn’t struggle at all. The second run, struggled. Today, didn’t finish it due to the discomfort in my knees.

I have only been leaving 1 day between runs. I assume by my discomfort today that I’m not leaving enough rest days between runs? What advice would you guys give?

[John_W Graduate Ambassador]

What are you running shoes like? How old?

[CartHorseSal in reply to John_W]

Fairly old. I’d never given that any thought 😞

[John_W Graduate Ambassador in reply to CartHorseSal]

VERY VERY important - they're absorbing a lot of the forces for you. Suggest you invest in a decent pair. No need to break the bank though:

Watch this: facebook.com/watch/?v=25937...

[CartHorseSal in reply to John_W]

Ok so I’ve invested in some new neutral running shoes. I’ve given my knees a week recovery using the RICE technique. My question is. Is it ok to do do week 1 for a couple of weeks, just to get my knees used to it and strengthen them up? What advice would you give?

[John_W Graduate Ambassador in reply to CartHorseSal]

I'd get out there, do Week 1 and see how feel. Reassess afterwards. If ok, move on. Simple.

[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.

[Speedy60 Graduate]

Good for you for keeping at it!

There are some great knee strengthening exercises on the strength and flex forum and on YouTube.

Good luck 👍

[CartHorseSal in reply to Speedy60]

Thanks speedy. I’ve ordered a stretch strap and some resistance bands to help me on my way.

One more question though. I used to run (years and years ago) and used a sports warming gel for muscles. What would you recommend?

[Speedy60 Graduate in reply to CartHorseSal]

Sorry, can't help you there, I've never tried them. Someone else here might have a better answer.

Instinctively, I'd say no though. I I make sure my muscles are warmed up before I run with dynamic stretches. After I run, I do some static stretches (usually, if I'm not drinking coffee) to help stop lactic acid building up. If I've had a longer run, I sometimes have a hot bath. Many runners swear by Epsom salts, but I've never felt the need.

One thing I would caution, is not to use gels to mask aches and pains and just keep exercising. You will injure yourself.

Good luck with the resistance bands. I use Hasfit videos on YouTube, but there are plenty of others for specific parts of the body.

[CartHorseSal in reply to Speedy60]

Sounds sensible advice to me. Not thought of it that way. Thanks 😊

[Jazzyrunner Graduate in reply to CartHorseSal]

I think personally joints need warming up as much as muscles do, so wouldn’t use a muscle gel. I have had knee and ankle problems in the past and I’ve found a dynamic stretching routine before I go really helps with the joints. Happy running!

[CartHorseSal]

Thanks everyone for your support 🙂