Newbie

[Knobblyknee]

Hi there,

I am a new runner finally realising that I really need to be getting fitter now I’m nearing 50 and have health issues. I was always put off previous attempts when I felt exhausted afterwards (& still so much to do!) but now I understand that recovery is a normal and necessary part of this -that each time it makes you stronger!

I do have joint issues with Sjögrens but will take it very slowly... I do some yoga type stretching after the runs (just done 2!) and was not sure if I should complete all the recommended knee exercises in one go or just a few each time?

Any tips v welcome. Reading other posts is such an encouragement!

[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.

The stretches in the guide, which I do after every run, seven years after graduating, will work all your major muscle groups involved in running and can help aid recovery and avoiding carrying tensions into the next run. If your yoga stretches work the same groups then they may be a good substitute or addition.

The "knee" strengthening exercises linked to in the guide actually help build all the supporting leg musculature, so are highly recommended. You could do them all in one go or split into a couple of different sessions to suit the time available.

Enjoy your journey.

[Knobblyknee in reply to IannodaTruffe]

Thank you for your advice ...I have read the guide already and it’s brilliant and very informative. I will certainly refer back to it... and will make a start on some of the knee exercises tomorrow on my rest day.

[nowster Graduate]

It is a very good idea to do the static muscle stretches after a run. They pull out strains, encourage the blood flow and muscle repair.

As to the knee exercises, they probably work together as a complete set, exercising different aspects of movement, etc.

[Knobblyknee in reply to nowster]

Thanks Nowster,

I have certainly felt better once I’ve stretched using my yoga style stretches after these last two runs... I shall give the ones on the webpage a go too. Thanks for explaining why it’s needed too...

[Obscura]

Hi Knobblyknee, welcome. I am approaching my 50's and tomorrow I will start Week 9. I never believed that I would make it this far. A few pointers: Re: the link that @IannodaTruffe has posted. I wish that I had done so when I started. What i have learnt from the programme [all in IannodaTruffe link] :

1. Hydrate the day before you run. I try to drink between 2.5 & 3 litres as this makes such a difference especially with heavy legs.

2. Stretch before you run

3. When choosing a music play list don't select head banging music or, if you like me you well end up trying to run to the beat of the music and will tire yourself.

4. It is not a race to improve your time, it is about getting the duration and distance in first

5. Have a small drink of water before starting out, for me 250ml - 400ml works great.

6. After your run stretch

Finally post a a progress update, I find that's other people's contributions and progress motivates me.

Have fun and good luck.

[Knobblyknee in reply to Obscura]

Hi Obscura,

Those tips are very useful -

I appreciate you sending me those suggestions... I did try and go as slow as possible today and did modify what I was listening to so I didn’t get too enthusiastic and wear myself out! Also I’m taking the dog and he’s slow as well so it suits us both...

I will certainly post an update... I did feel so good today - just want to keep

that motivation going.

[grumpyoldgirl Graduate in reply to Knobblyknee]

Hi, you've had great advice, but I just wanted to say that if you do stretch before a run, it has to be dynamic stretches, not static. So, swinging your leg back and fore etc. And to add my voice for doing static stretches as part of your cool down straight after a run, it really helps to avoid injury. More stretching the next day won't hurt either! Listen to your body though - nobody understands your individual challenges you are dealing with better than you! If you need to go slower, go slower. If a particular stretch is too much right now, ease up until you are stronger. Don't push into pain. Having said that, I try to do the full set, because they work on all the muscle groups that have been working hard during the run.

[Knobblyknee in reply to grumpyoldgirl]

Thank you for your advice and support. I certainly have been stretching since my 3rd run yesterday and it’s helped. I did nearly all the run but my knees we’re talking back to me and I knew the rest of the day I’d be on my feet so I stopped before the end. Adrienne the online yoga teacher does some post run and pre run ones, I tried the post one today which was great and will try the pre run ones tomorrow and make sure they are dynamic as you suggest. I need to go through the knee ones recommended on the website tomorrow. Thanks again!