W4

[Peter44]

W4 run 1 copleted tonight! Having to nurse a painfull right knee, anyone got some advise, have been rubbing deep heat in, before run.

[Knightrider_28 Graduate]

oh that feeling, try a warm/hot bath comfortable to siak muscles and do a light stretching session, that should help.

And perhaps go for a long walk instead of next run and bed it in a bit , the knee, best to take it easy as injuries can last a while. Good luck 👍

[acountrycabbage Graduate]

Congrats on your run Peter 😃 Has your knee been a problem before or only since running? I read on here that knee issues are common around W3/4.

‘Heel strike’ is a popular cause of knee pain when running. Check out this article siting common issues and also a video showing you ideal foot placement:

chirunning.com/blog/how-to-...

kinetic-revolution.com/runn...

I had a prior knee issue (old injury) so wear a compression sleeve and work hard on taking small steps. It feels odd at first. (I’m 6ft, small steps have never been my thing!) Also, have you seen the Japanese slow running video on here?

You worry me a bit with the pre-treatment of DeepHeat, you don’t want to mask something that you could be making worse by running. Soreness is to be expected but lasting pain should be a red flag to rest up.

[Peter44 Graduate in reply to acountrycabbage]

Thanks for that advise, determind to keep going, was worse between runs, weeks 1 and 2, hoping that knees getting used to this running lark, as not so bad now, use knee supports, on both legs.

[acountrycabbage Graduate in reply to Peter44]

I hadn’t realised you were a newbie to the forum! Read Admin IannodaTruffe’s guide via the link below, it’s invaluable.

You’ve possibly not seen the Japanese running then? It does the rounds on here a lot! It helps with form and minimising impact:

m.youtube.com/watch?v=9L2b2...(Not working as expected?)

I totally hear your determination..! I am/was just the same. I think it was W4 when my knees starting playing up more than usual and I realised if I had to jack it all in I would have been gutted beyond belief.

Just don’t ignore what your body is telling you. Something as simple as 2 days rest in between runs can work wonders. Good luck 🙂

[Peter44 Graduate in reply to acountrycabbage]

Thanks, will try that slower running, probably going too fast, too soon!

Been walking alot through lockdown, was on furlough for 5 months, wanted to start running, as dont really fancy going back to the gym, at the moment, this forum is very helpfull, i'm sure i'll get there!

[acountrycabbage Graduate in reply to Peter44]

Low impact exercise is ideal on rest days to help with muscle recovery so walking is perfect. (Good for the head too!)

The forum is incredible, I seriously doubt I would have got as far as I have without the advice, support and kindness of everyone on here. Hearing about everyone’s else’s stories is inspiring and so a great motivator too.

Good luck with W4R2, let us know how you get on 👍🏼

[Peter44 Graduate in reply to acountrycabbage]

W4 run 2 done, thanks for the tip, tried the slower pace, as per the video, so much easier, on to run 3, on sat, prob in the rain! 😂

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

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.

[Peter44 Graduate in reply to IannodaTruffe]

thank you

[nowster Graduate]

You probably want to be using ice on the knee (eg. bag of frozen peas) for about 10 mins max.

[Peter44 Graduate in reply to nowster]

will try that if it gets worse, hoping it's settling down a bit now, put it down to a 56 year old, starting to run, after all these years, not doing alot of exercise! 😂