c25k returner

[RamblingMe]

having completed c25k in lockdown and then neglected it 😏 I have started again with the wonderful Denise Lewis and got to week 3. But I have developed stiffness at the back of my knees,although no pain. Anyone else had this?

[IannodaTruffe Mentor]

Welcome back to the forum.

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

You would also benefit from doing regular leg strengthening exercises, as linked to in the guide to the plan.

[RamblingMe Graduate in reply to IannodaTruffe]

Thanks for that. I do stretches but not for long or hard enough.

[grumpyoldgirl Graduate in reply to RamblingMe]

If I miss or cut short my stretches I feel the difference - some strengthening exercises on a day you are not running will help too.

[RamblingMe Graduate in reply to grumpyoldgirl]

Thanks, good to know. I'm probably guilty of rushing stretches as too keen to get onto breakfast!