Four Runs per week Too Much during C25K?

[Shellykins]

I've got as far as W8R1 which I'm thrilled about. I have running buddies which has made all the difference and we run on Tuesday and Thursday eves and early Saturday mornings. I'm finding now that the gap between the Saturday morning run and the Tuesday evening run seems too long, so I even fitted in a 25 minute Monday morning run yesterday! But am I overdoing it? I'm 53 and need to shed some weight and have occasional pain in my knees, but have got the running bug! What do others think - too much? Thanks in anticipation.

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

Technically, as long as you have at least one rest day between runs, you should be okay, but that is very dependent on your fitness and activity levels prior to starting the plan.

As a new runner it is unwise to run on consecutive days.

Your knees could probably benefit from the rest but they would also improve hugely if you follow the advice in the guide to the plan on minimising impact and strengthening exercises.

Why not do some structured cross training on rest days and just stick with three days running?

Basically, listen to your body.

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.

[Shellykins in reply to IannodaTruffe]

Thank you for this excellent advice - I'll read the guide and build in some strengthening exercises for my knees. 👍

[John_W Graduate Ambassador]

How long have you been a runner?

The point being that you are probably a very new runner - only 8 weeks into your running journey. Did you know it takes the body 1-2 years of regular running for it to become fully adapted to it? Running is HARD and injuries are part and parcel of it. But done correctly you can mitigate most of the risks.

No matter how easy or good it feels, my advice would be stick to 3 runs a week for at least 6 months and then re-assess. You would be surprised how easily running injuries and niggles can creep up on you.

"and have occasional pain in my knees, but have got the running bug! " - a warning sign in BIG RED FLASHING LIGHTS right there!.

Build gradually, build carefully. You are a NEW runner and the start of the running journey is always where the biggest risk is.

[Shellykins in reply to John_W]

Thanks John - I'll heed your advice! 😊