Running at 60

[ThePostmistress]

I’m on Week 8, Run 3 and up to this week, have been injury free! However, I changed my route last week and ended up running up a few small hills/slopes (to be fair, it’s not easy to find flat runs on the Isle of Wight!). Anyway, I have developed a slight Achilles’ tendon strain and also, quite severe pain and stiffness in my right buttock and rear top of thigh. Anyone else experienced this so late in the programme and any suggestions for a speedy recovery - I know rest is key, but any suggestions for specific stretches/exercises?

[IannodaTruffe Mentor]

For an Achilles that is tight but pain free do eccentric heeldrops while standing on a step.

Also the post run static stretches and leg strengthening exercises linked to in the guide to the plan will help your general leg condition healthunlocked.com/couchto5...

Make sure that your hydration is adequate, as that also makes a big difference to muscle suppleness. 2.5-3 litres per day is recommended.

[ThePostmistress Graduate in reply to IannodaTruffe]

Thank you. Actually I’m sure hydration is an issue. Note to self - drink more water!

[IannodaTruffe Mentor in reply to ThePostmistress]

This FAQ Post about hydration may finally convince you healthunlocked.com/couchto5...

You will notice the difference.

[Oldfloss Administrator Graduate]

No speedy solutions here... just rest recovery and patience!Well done for starting this... I started at 65, 72 now.. ! You have had some great advice and some links to help with the exercises.

The pain around your buttock.. again, possibly a strained muscle... Hopefully this link will work for you, for some really useful squats.. ( I had trapped sciatic nerve affecting the piriformis)!

Let me know

youtube.com/watch?v=jnJvgE8...(Not working as expected?)

[ThePostmistress Graduate in reply to Oldfloss]

Thank you. I had a slipped disc years ago that caused pain in my sciatic nerve and I was really hoping that this was something different! Hey ho. So frustrating when I'm so close to my goal. Hopefully a couple of weeks rest and then a gentle restart. I'm hoping to do Dash in the Dark on 8 October, hence my frustration as its getting closer!!

[Lablove Graduate]

Hope you make a speedy recovery and reach your graduation goal very soon.

[misswobble Graduate]

I’d rest up if it’s painful rather than just achey

Trails, hills and slopes are free strength training 🙂💪🏃‍♀️ No rush though and taking care, going steady, means we get to run another day. I hope you’re back out there real soon 🙂