Dreading Wk2 Run 1

So I’m up and preparing to move into Wk 2. It’s not a huge step but I’m dreading it. My left knee doesn’t like the running and it’s stiff/sore on my rest day so I’m feeling about 90 hobbling round. I don’t run fast anyway so if I slow down I may as well be walking 🙈 Any advice welcome and greatly appreciated x

[Pink4eva Graduate]

Hi Hidden , you aren't alone, it took me about 5wks to get passed week1, have done 2 runs in W2 and, I won't lie, I found it very difficult. Like you , I run very slowly, but I was just about able to complete the 90secs. I havn't run for 9 days though, will try to get out today after work. Hope your run goes ok, just keep pushing through and you will do it. Let me know how you get on.: )

[IannodaTruffe Mentor in reply to Pink4eva]

Welcome to the forum and well done on your progress.

Can you speak aloud, clear, ungasping sentences as you run?.........if not, you are going too fast.

Slowing down to the recommended easy conversational pace makes it more achievable and for most, more enjoyable.

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.

[Hidden in reply to Pink4eva]

Thanks, I got to WK2, Run2 then missed 4 days before trying run 3... disaster! The pain in my shins is a hindrance 😩 I’m going to research it a bit today to find out what I’m doing wrong.

[Pink4eva Graduate in reply to Hidden]

hi Hidden I started running on the treadmill as gyms opened again. I think it was a bit easier, although still a struggle. I am due to do Wk 2 R2 tomorrow, so will try to finish Wk 2 this week and then hopefully move on to Wk3. I had shin pain after my first run, but it has eased off since. I have read articles which advise to check how you place your feet. I think they advise to land on the middle or ball of your foot and don't over stride. Hope the pain eases for you soon. Keep in touch : )

[IannodaTruffe Mentor]

Don't dread any run. This post about mental approach may help healthunlocked.com/couchto5...

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.

The knee strengthening exercises linked to in the guide to the plan will help as will following the advice on minimising impact.

[Tasha99 Graduate]

Normal. Take some ibuprofen. It’ll go on a week or so.

[nowster Graduate]

It's normal to have knee discomfort the first few weeks after starting running. As long as you're not in pain and it's only sore/uncomfortable you'll be OK.

Make sure you stretch after every run. Do knee exercises nhs.uk/live-well/exercise/k... too. Note what it says: "Typically, you should start to see some benefits after 2 weeks of doing these knee exercises every day."