Pain free

[Leo90]

So after having to complete week 1 a few times due to knee pain and shin splints, i was able to complete week 2 without any pain. I just want to share what i did to alleviate the pain for anyone new to c25k experiencing pain, maybe this can help. I got a good pair of gel insoles and a knee strap (£7 in decathlon - fits just under the knee) - i tried this first and still felt some twinges of pain. The big difference was wearing a thick pair of socks - maybe the running shoes were not giving enough support for my feet and ankles - but this worked. Also started doing lots of leg extension exercises to try and strengthen the knee muscles. Looking forward to starting week 3 tomorrow

[nowster Graduate]

If you're getting benefit from gel insoles, you might be over-striding and landing on your heels.

Don't concentrate just on the knees. Do calf and ankle exercises too. If you strengthen one area the stresses on other areas will increase.

[Leo90 in reply to nowster]

Thanks for the advice - i definitely think i was over striding and being a bit heavy on the land - i’ve found a good rhythm where i feel much lighter on my feet which i guess is key for this. Im doing stretches for the calves - i’ll look up some ankle strengthening exercises too. Cheers!

[nowster Graduate in reply to Leo90]

Here's a technique you might like to try:

youtu.be/kQ5wQ5NPKw4(Not working as expected?)