Week 9, run one

[Jaxstr]

It feels a bit strange being here. First time running 30 minutes without stopping. Curiously addicted. Enjoying the post run high but not sure if I'm enjoying the actual running. Loving the fact my leg muscles have definition they never had before. Wondering how I'll keep it up when I've graduated. Worrying about missing the cheeky little voice telling me I can do it.

[roseabi]

I think your addiction will carry you though! 😀

Also, you will still have all of us on here after you've graduated, and can carry on using Week 9 on the app every now and then for a little confidence boost.

Enjoy your graduation, and check out our monthly Consolidation Club posts: healthunlocked.com/couchto5...

xxx

[Jaxstr in reply to roseabi]

Thanks Roseabi. Unfortunately I hurt my knee on the last half km and it's turning out worse than expected. Could be a few days before I graduate now. 🙄

[roseabi in reply to Jaxstr]

Oh I'm so sorry! Some ibuprofen if you can tolerate it, and gentle walks to keep it moving, should help.

Good luck xxx

[nowster Graduate in reply to Jaxstr]

Rest the knee and don't run on it until it feels normal again. Inflammation can take a few days to a week to show up after a ligament injury. This means it often gets worse before it starts getting better.

Ibuprofen takes about a week to have any anti-inflammatory effect. Ice packs (eg. bag of frozen peas wrapped in a thin tea towel for 10 minutes every 3-4 hours) can help.

Do keep it moving. Short walks are good (eg. down the road to the corner shop and back).

When you do start running again, don't go straight back to 30 minutes. Do a shorter run first (eg. Week 5 Run 1) to test things out.

(I've just had two weeks with no running from straining something round the knee area. I was able to do a gentle run yesterday.)

[Jaxstr in reply to nowster]

Thank you both for the sympathy and advice. I am doing gentle walks and it already feels better. It was quite painful just walking down the stairs the day after. I am hoping for even just a 10 minute run next week but perhaps 20 minutes intermittent walking and running would be better. We will see, but I will take it slowly. I would like to know what I did though, otherwise how can I make sure I don't do it again?

[nowster Graduate in reply to Jaxstr]

I think I'd overstretched myself when I hurt my knee.

I'd done a sub-30 minute 5km, and that seems to be my nemesis. I did an 11km walk two days later, then an 8km slow run the day after that. A 1km slow walk the day after that, and then the following day (Monday 4th) I had to abandon an easy run having done only 2km.

I seem to be OK now.

Yes, needing to hold the rail when going downstairs is a bad sign, and I've had that.

[Jaxstr in reply to nowster]

Oh right, so even though you'd got up to some really good speeds and distances you still hurt it. I'm not sure if that makes me feel better or worse! I guess there's always a risk of just doing too much?

[nowster Graduate in reply to Jaxstr]

It means that I need to be better at spotting potential problems and not running too far with a little niggle which then develops into something worse.

[Lookslikejames Graduate in reply to nowster]

Amen to that Nowster. It seems the running side of things is relatively easy now, it’s not knackering myself that’s the challenge 😂