Argh. After having ankle pain following my first completion of week 5, I have had my gait analysed, new shoes, rested and decided to repeat week 5. Ankles seem ok, managed the 20 min run ok but decided to do week 5 again for the third time to make sure my ankles were definitely fine.
So, following week 5 for the third time, my knees have now decided to play up.
After I started using my new trainers I had some different muscle aches which I put down to a different gait and those passed fine with stretches etc.
my knees were not sore during my last run but sore the day after and now after 3 days of rest, are still painful when I try to walk at a decent pace (ie without children following me!!).
Any advice? Am starting to think I’m not built to run 😭
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Pinkfairy1
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Ouch Pinkfairy1 what surface are you doing your running on? As pavements can be very unforgiving
Yeah am running on road 😫 can’t think where I can run on the grass….. will have a look nearby. I do the same route each run and it’s partly up a huge hill so maybe that also isn’t helping.
Are you following the advice in the guide to the plan on minimising impact, stride etc.?
Slowing down will have the most effect in reducing impact stresses and will certainly not impair your progress..........you may be running too fast. Can you speak aloud, clear, ungasping sentences as you run?.........if not, you are going too fast.
An easy conversational pace is the most effective to build your stamina and endurance........faster is not necessarily better.
Rest up until pain free, do the strengthening exercises linked to in the guide to the plan, hydrate fully, make sure you do not overstride and slow down.
When I get new shoes I alternate them with old ones for a while, to break in both the shoes to my feet and my body to the new support.
Thank you, as always. I try not to run too fast, my main aim is to finish each run! I concentrate on my breathing and can say good morning to people etc but not sure I could hold a conversation. I’ve watched the video on running with the Japanese man and also one on heel strike/striding. I need to work out how to slow down………..
I definitely feel my shoes make a difference to my gait, like I say I had some differing muscle aches when I first started using them which to me was a good sign they were correcting my problem. These were not bothersome though.
I’ll do the strengthening exercises. I always hydrate well so that’s good.
I am honestly so deflated encountering all these issues.
You say above that you are running up hills. That can put more strain on your joints but if you are running down hills that can increase loadings to the equivalent of seven times your body weight on each footfall, causing severe issues. It is also much easier to overstride when running downhill. At all times footfall should be under your body, not out in front.
Of course you're built to run, everyone is. If we didn't run when we were hunters/gatherers we wouldn't be here now. I messed up my knee a few times. Properly. Each time I came back, and each time my physio thanked me for my loyal custom.
Knees are complex and we often don't realise what's wrong until it's too late. Shoes will make a difference and so will the terrain, the way you land, whether you overstride or hit the ground too hard. Mind, you don't need to hammer the ground, it may be simply too hard for your build and body weight. The key is 'slow and gentle'. And yes, try and string a sentence whilst you're at it. If you can't, you go fast. Fast means that knees don't like it. Also, your speed may not be the Olympic speed, it's a very personal thing.
Then, there's stretching and knee strengthening exercises. And even if you do everything right, you still may get hurt. Typical for runners who feel strong and great and then go long, hard and often, without realising they are overusing it. So, be a gracious tortoise in the beginning and you'll reap many a reward later.
Thank you for your kind reply. I am always very hard on myself. I’m not even meaning to go fast, just want to complete each run and always feel like I am plodding along slowly. I do record my run on my watch and look at the pace but am certainly not trying to beat it or anything. I am tall (5ft 9) and slim built. When I first began 60seconds was hard work and I felt I couldn’t run a second longer! I don’t find the runs “easy” but have managed each one so far and only repeated week 5 because of my ankles, which were caused by pronation. I was amazed I managed to run 20mins! First time I paid for it with my ankles and that was when I needed a 2 week recovery. Second time was fine! But decided to repeat week 5 again just to make sure my ankles were definitely ok before going on to week 6 and now my knees are sore!
I also think I need a chiropractic adjustment as I was in a car crash during my 2 week break for my ankles and this therefore may also not be helping. Feel like an old woman at times (I’m 36!!!).
Old lady? You're far from old. Pronation? That messed up my ankle and I was out for over two months. Solution? Gait analysis, appropriate shoes (not all fit the same) and (in my case) customized insoles. I wanted Adidas or Nike but my feet wanted Asics. It's just how those things fit on different people. It makes the world of difference when it comes to comfort (and ultimately, injury risk reduction).
I wonder, what with the crash and the knees and the new shoes, if it might be worth dropping back to week 4 or even week 3 and building back up from there? Week 5 is quite a challenging week anyway, especially run 3.
Thank you, after reading your post this morning that’s what I did. I did week 4 run. I probably shouldn’t have however as my left knee was sore. I did manage to run slowly.
I did actually find it quite hard and I don’t know why as I was managing week 5 ok. Going to book chiropractor for tomorrow and see where I am after that.
Feeling utterly deflated right now (although determination is one of my characteristics) and about ready to throw the running shoes in the bin. I am certainly not enjoying running right now and previously I was.
Ah no, definitely not a good idea with a sore knee! You need to rest up and let it heal before you run again, I'll keep my fingers crossed for the chiropractor. But don't give up yet, I've been on the Injury Couch so often I think it's got my name engraved on it somewhere! And what I've learnt is determination will keep you going but you also need the patience to know when to NOT run. Easier said than done I know.
I had gait analysis and new shoes because of knee pain. Like you I then had odd aches and pains. I think I was disappointed that it wasn't an "instant fix" but it took a while to correct, about 2 months and fingers crossed seems to be ok. Go gently and be patient. Sometimes the damage is done before gait analysis
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