Consolidation confusions

[Staceyxxxx90]

It's been around 6 weeks since graduation and since then I've completed the Nike running club four week plan. And now I've started another. I'm not very good with just getting out and running without a plan. I get bored not having a goal and I thrive on the mental reward system that completing a plan brings me.

However....

My knees are killing me. I've never had that with the couch to 5k plan. I'm thinking that I am probably pushing myself to hard to fast and to quickly. I do my strengthening exercises before each run. I'm running 4 times a week and maybe I should just stick to three days?

Has anybody else struggled after graduating with finding something that works for them? Any tips and advice is greatly appreciated as always.

[Oldfloss Administrator Graduate]

Too much too soon maybe... why not try the Magic 10 plan? It would keep you focused ?

Also.. have you upped your strength and stamina work on some of your rest days, keeping up with the running ?

[Staceyxxxx90 Graduate in reply to Oldfloss]

No I haven't upped the strength work. Thank you so much maybe this is where I'm going wrong!

[Oldfloss Administrator Graduate in reply to Staceyxxxx90]

Your rest day ..or some of your rest days work is essential.. it keeps you in tune with the legs... Cross training..stamina work...lots of ideas on the Strength and Flex forum here

[Hidden]

Hi Stacey. It sounds like you have been working really hard and making good progress since graduation. A few of us were struggling to reach 5k and didn't feel ready to cross to the 10k forum, so roseabi gave us a fantastic bridging plan a month or so ago. We have now all achieved our 5ks and are all on the Magic Plan now over on the Bridge to 10k and many have achieved 60 minute graduate or 10k graduate badges. It might be worth a look?

[Staceyxxxx90 Graduate in reply to Hidden]

This sounds fantastic! I'm reaching 7k at the moment but I'm doing it all wrong it seems. Think I've done too much too soon. Thanks so much will check that out now!

[Speedy60 Graduate]

I would advise doing knee exercises on your rest days. I use resistance bands, which are brilliant. They're cheap to buy and easy to use.

Your knees don't work on their own - your whole muscular skeletal system works in unison. What happens in your core affects your hips, which affects your hamstrings etc etc, so it's important to maintain overall muscular strength.

Other things you might like to look at are your running gait, stride and shoes. I also think maybe you're running too frequently for a relatively new runner.

[Staceyxxxx90 Graduate in reply to Speedy60]

Thank you for your reply. I've just ordered some resistance bands from ebay and checked out some excercises on YouTube. Fingers crossed that helps 🤞