Week 3 Run 1

[Porcupinetree]

Hi there!

Hells Bells that was tough (but completed today). I have been stretching before and after each run, but today I have a slight knee strain, I guess from running on the road for 95% of each session. Besides getting a leg brace, is there anything else that people would advise?

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

Strengthening exercises and minimising impact are preferable to using a knee brace.

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.

[Porcupinetree in reply to IannodaTruffe]

Thanks for your reply. Unfortunately I am doing all of those thing (I think I am pee’ing every hour or so from the amount of water I’m drinking!) but they are not producing any result. I did have some cartilage removed from that knee about 25 years ago, and I am now wondering if that is the problem.

[IannodaTruffe Mentor in reply to Porcupinetree]

You say you are doing all those things but say you are running 95% on the roads....... ...trails are much kinder to your knees and try slowing down even more.

[SueAppleRun Graduate]

Follow IannodaTruffe’s advice and maybe look 👀 k at new shoes or insoles, insoles worked their magic for my knees

[Porcupinetree in reply to SueAppleRun]

Thanks for your reply. I have a pair of running shoes diagnosed after running a treadmill and correcting my over-pronation. I’ll try your suggestion of insoles though and see if that works.

[SueAppleRun Graduate in reply to Porcupinetree]

Sounds like you are on top of the shoes, I’ve recently pulled a calf muscle and been recommended arnica which eases the pain loads, Willow has been putting it on his knee too and says it helps, I looked it up and there doesn’t seem to be any scientific reason it helps but it’s helping us

The other thing would be take extra rest days because this isn’t a race and pain isn’t nice, extra rest days would mean it takes longer, it took us ages but we can now run quite comfortably for an hour so got there in the end and our speed has naturally increased a bit as well

Good luck