Injury

[Katieb2020]

I used the app to complete the programme in the summer having dipped in and out of running previously but not in any organised way. I decided at 61 I needed to ease myself in gently this time. I loved the programme and completed it in 11 weeks, extending it due to a week’s illness and one week which I repeated as I had been away and only managed one run. I looked forward to my runs and was so excited in October when I graduated. I didn’t complete 5k but the first run after graduating I realised at 30 minutes it was doable, so ran an extra 5 minutes and did 5k - thrilled was an understatement. I decided to do a few weeks of 35 minute 5k runs and then work on speed. After a twinge in my knee one day I reluctantly waited four days before my next run - felt amazing and really enjoyed the run. Unfortunately although I didn’t feel it when running the twinge reappeared with a vengeance and now it’s over a week since I ran and even walking seems to aggravate it (but just a bit). Decided to have three days no walking (I usually aim for 10000 steps) and ice it to see if that helps. This forum was inspirational to me when I was doing the programme and haven’t posted before but decided it may help to make myself accountable. Really miss running (who’d have thought it😊) Thanks for reading my rambling!

[linda9389 Graduate]

Aaarrgghh that's frustrating! I had knee issues during my first C25K attempt. I had to take 6 weeks off and in that time worked on strengthening quads and glutes (to protect the knee). I came back more determined than ever - nothing like being told you can't do something to make you want to do it!!!

Do try to keep moving your knee so it doesn't seize up (even if it's just gentle non weight bearing movement). Not running until it is comfortable for a brisk walk is really sensible Maybe take a look on the Strength and Flex forum and try some of the quad and glute strengthening exercises while you're waiting to run again - they can only help your running.

Wishing you a speedy recovery.

[Katieb2020 in reply to linda9389]

Thank you that’s really helpful advice.

[linda9389 Graduate in reply to Katieb2020]

You'll be back 👍