Should I take a break?

[starcat66]

Since week 8-9 my knees hurt and calves. I've eased off and just done a couple of 10-15m test runs. I play basketball twice a week and have never had knee and calf issues so I'm putting it down to the longer runs. I don't know whether to stop for a couple of weeks or continue with mini runs. Advice welcome

[IannodaTruffe Mentor]

Do you stretch after every run?

Do you do any strengthening exercises?

What is your hydration like?

Are you wearing good running shoes fitted after a gait analysis done at a specialist running shop?

Knees will strengthen naturally as you run more but doing the exercises linked to in the guide to the plan will speed up the process.

Stretching immediately after every run, nhs.uk/live-well/exercise/h... while muscles are still warm and supple, pulls out contractions, avoiding carrying tensions into the next run and also improves recovery by improving blood flow, as recommended in the guide to the plan.

Many people do not hold their stretches for long enough or put enough effort in. Hold post run stretches for 30 seconds and make sure the pull is strong enough to be on the verge of discomfort.

Appropriate footwear should cushion you from most impact stresses as long as you follow the advice in the guide on minimising impact.

[starcat66 in reply to IannodaTruffe]

I never used to stretch after run - i just followed the app. In fact I would warm down by playing basketball but am stretching more now after each run. I do 20 mins yoga/stretching (downward dog etc) every morning and often some after a run. Always drink afterwards. No gait analysis. Running in Nike Downshifter 6 shoes.

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Good post starcat66, I ran without niggles for almost a year, then experienced sudden calf sharpness, rested it but it came back next run out ( after two weeks rest) I've taken to wearing calf compression sleeves 👍✅ so far so good, but I definitely always stretch out that run with warm muscles, I'll sometimes do pre run stretches, or a light warm up jog/walk/jog pre proper run