What should I do?

[ele123]

Hi, I got to w5 and was meant to do the 20 min run but my knee hurt quite bad so I decided to take a week off. Now that my knee feels better I don’t know if to repeat the whole of week 5 or just go straight for the 20 min run? I am scared that my knee will hurt again an then need to take another break and then will never get it done 😔

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

As stated in the guide to the plan, you lose no significant condition in the first two weeks of non running.

After that loss of condition is gradual.

All any of us can do after a lay off is to go out and see what we can comfortably manage, then build back up gently, using C25k or something similar as a guide to weekly increase.

This guide to the plan is essential reading healthunlocked.com/couchto5...

and includes advice on dealing with injury, minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.

Enjoy your journey.

[John_W Graduate Ambassador]

Try W5R1 and see how it feels. If your knee reacts ok, wait a day and then try W5R2.

[ele123 Graduate]

I did the 20 min one. It was amazing! But now my knee hurts but I excpected that 😭

[Skyblueandblack Graduate in reply to ele123]

Well done. We're both on the same run today. I had to take six weeks out due to knee pain. Touch wood I've not had any further problems with them since I returned to C25K.

[ele123 Graduate in reply to Skyblueandblack]

Did you do anything in particular to get rid of pain? Any pre and post stretching routines you follow that you can recomend etc? Thank you 😊

[Skyblueandblack Graduate in reply to ele123]

I used 'Deep Freeze' cream or ice when it was really bad. As it eased I began using some of the exercises on here nhs.uk/live-well/exercise/k... for pre and post. I just use those advised on these pages.

I take the weekend off from running so won't be tackling W6 until Monday.

Good luck.