Lost my way with running mid November, tried periodically and just couldn’t get into it. This morning I’m back in the saddle and started c25k week 1 run 1. Managed it absolutely fine and felt some of the joy come back.
I run on a treadmill as running outside kills my knees. Any tips to perk it up a little? Or even what could be done to run outside?
I also let things get in the way, I really need to run in the morning so I don’t find other things to do instead. Wish me luck!
Welcome back.
The guide to the plan has advice on minimising impact (which includes running on a treadmill) healthunlocked.com/couchto5... and it also has links to strengthening exercises which will make the world of difference if done frequently.
Hydration is also crucial as it helps cushioning in the knees.
I would never have become a runner if the only option was running on a treadmill. The outdoors, if you keep your pace down and run on trails, will provide you with an everchanging environment that will inspire you as you watch the seasons change.
Build up those leg muscles, on the treadmill if needs be, then try the great outdoors.
Best of luck with getting back into C25K!
I have been running outside for four weeks or so now on this programme and it is taking a little time for my body to acclimatise to the rigours of this new activity. This is after no routine exercise for some years, so I suspect that I am coming a rather lower base line than you might be. I think it is starting to become easier now.
Thank you! I had been running 1/2 hr, 2/3 times a week up till November. Then fell away. I remember the first week I ever ran, couldn’t even run the first minute 🙈. This time around it is easier as I’m not too long away. It does take a bit to get used to it, but I’m hopeful this time I regain my fitness quickly. The ultimate aim is outside as the treadmill can be deadly boring. Good luck and you will run 5K or half an hour. It’s such a good feeling when you see where you’ve come from. It does get easier.
Welcome back.
I had trouble with my knees for the first few weeks and often had to take several rest days, but it resolved itself around week 5, I believe due to increased strength in my legs. Nonetheless, I try to avoid running on hard surfaces, preferring cinder, gravel or the local (cushioned) running track to tarmac.
I have a treadmill but don't use it (unless a a coat rack!) - I much prefer to be outside enjoying the fresh air and nature, to the point that I just don't want to use it.
Well done on getting back into the running! I've got an arthritic knee so am very careful but fingers crossed and touch wood things have improved immensely over the last (nearly) year since I started.I was very careful to only run on softer surfaces for the first nine or ten months, only risking running on roads and pavements once I was well used to longer runs. Where I live there are lots of fields and parks so there are plenty of grass and mud paths which, as long as they are dry, are forgiving of dodgy joints.
Also, stretching is vital, dynamic stretches before and static stretches after your run.
As has already been said, drink plenty of liquid.
Get a gait analysis sooner rather than later. The guy who did mine demonstrated how I overpronate slightly which means that all the bones are slightly out of alignment which can't do much good. With the correct shoes everything works properly.
If you just have mild pain try taking painkillers before bed, it can really help. If you get bad pain see your GP and/or a physio.
Finally, don't be afraid to take extra rest days if you feel you need them. You need time to recover from all this activity. Lots of us took more than 9 weeks to graduate and it's well worth taking the extra time to do it properly.
The days are getting longer, summer is on its way so get out there and enjoy it 
Thanks! I do overpronate (according to the hospital) and really need to get a gait analysis done. I’m no twiggy either lol. I took 13 weeks to complete last time. I’m back in the saddle and will try park running once my fitness and confidence is up.
Did they not offer to make you any insoles or refer you to the podiatry department?
They did make me insoles, rock solid and hurt my feet running. They also suggested weight loss 🙈. Lost 4 stone and my knees still sound like I walking on gravel.
Oh, yes! I had those. They gave me blisters the first time I tried to walk in them. My previous ones had been made from dense EVA foam.
And that was when I started to think about alternatives, and ultimately settled the utterly bonkers idea of wearing minimalist toe shoes, which worked because my flat footedness was due to hypermobility.
It does sounds as though ensuring you have suitable footwear could help Alvor , ideally sooner rather than later, if you can afford it. I'm impressed that you're running on the treadmill btw, I'd absolutely hate that. Trails for me any day!
Often knee problems with running can be due to over-striding. Have a peep at this video:
Every step you take when running on the treadmill is the same. Even if you find the smoothest route to run on and the calmest weather conditions, running outdoors is going to be very, very different. Even the same routes outdoors when you , every time you run them, will be different because of changing temperatures, wind and weather.
When you head outside , begin gently and work up slowly and steadily. Pick landmarks or points to run towards and do not look for speed or distance. Find a route that you will enjoy. Walk it first... then when you do head out, be kind to yourself, know it will feel odd but try tor relax.
Then... look around, take it all in, sights, sounds, smells , everything.
Outside is wonderful... and every single run is different. The seasons of the running year are amazing, and they make each run unique.
Let us know how you go on. Well done you !
The aim, for me, was to throw on trainers and get outside and clear to my head. First few weeks of c25k was fine, then week 6, crippled. I bought the treadmill to keep going. I’m going for new trainers, leg strengthening and watching my stride. I did strengthening at the time and watched that Japanese man who did slow jogging to try and minimise impact and watch my stride. I’ll keep you all posted 🙈😂
Well done on starting again ☺️
Back into the woods, back to week 5!
Back to it
Back at it
Back on it!
Back on it ! 
