completed W5R3 but now have knee pain 😢

[ChelleT77]

hi there, yesterday I completed week 5 run 3 and to say I was chuffed with myself is an understatement. I'd had a busy weekend travelling and knew that I needed to get out and do the run I'd been dreading anyway. I've got to say it wasn't easy and I powered through mentally more than anything as I'd told myself I'd struggle. Anyway i made it through but last night and this morning I've been suffering with knee aggravation (I wouldn't say it's pain as such.) Not sure what I've done as I can't remember any sudden pain while out running. I usually do an exercise class on a Monday night but I've decided to give it a rest. I wondered if anyone has had similar or any ideas on what I did wrong? Any advice is appreciated 🙂

[-Alchemist-]

Maybe you are in the same boat as me - I had gone a long time without exercise, I have found aches and pains have plagued me, I think our ligaments and muscles are in shock at the sudden onslaught after years of doing little. My issue is where the calf and achilles meet so am going to do plenty of flexing, stretching etc between runs, but the knee is trickier - you certainly don't want to risk damage. I'd say if it gets worse to speak to a physio ...

[ChelleT77 Graduate in reply to -Alchemist-]

Yes I think I probably am in the same boat as you. I have messed around with a few classes but I've never run before. My poor body is in shock lol.

[Instructor57 Graduate]

Well done completing week 5 run 3 👍A great run to get under your belt .

It is not uncommon to get a few knee niggles as you work through the program.

Take a look at the knee strengthening excercises mentioned in the program guide .

healthunlocked.com/couchto5....

Also, what are your running shoes like ?

Are they ones recommended following a gait analysis?

[ChelleT77 Graduate in reply to Instructor57]

Funnily enough I'd decided it was time to get some proper running trainers so I had my gait analysed and suitable trainers fitted today. I know my hip is tight on that side so I have been doing some hip stretches so hopefully that'll help too 🙂

[Instructor57 Graduate in reply to ChelleT77]

Oh good .They may help , but the knee strengthening exercises will also 👍

[IannodaTruffe Mentor]

Well done.

Rest always works wonders. Strengthening exercises too, on a regular basis, will increase your injury resistance much more than by just running.

So have some extra rest days and take it nice and slow for the next run, which actually catches out more people than any other run in the plan.

It is nothing to dread or worry about (I would not recommend anybody to run if it increases anxiety, it should do the opposite)

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

Counterintuitively, it is easy conversational pace running that builds your stamina and endurance, not fast running.

Say this sentence out loud to yourself "Am I going slow enough to enable me to speak this sentence in one out breath?" If you cannot, you are going too fast.

Take it easy.

[Dendev75 Graduate in reply to IannodaTruffe]

This was the best advice I’ve had and I still check I can talk whilst running 🏃🏽‍♀️ 👍🏻

[Dendev75 Graduate]

Well done on completing w5r3! 👏🏻 It’s such a boost to your confidence in this program. I found I got a niggle (not pain) in my knee and also in my hip around week 7 and I put it down to doing a longer run than I am used to but it also scared me enough to start doing plenty more stretches pre and post run and also some weight training and stretches in between runs to strengthen the muscles around those areas. I haven’t had any niggles since 🤞🏻 So I’m putting it down to the exercises - I couldn’t cope with any injuries when I’m just starting this amazing running journey - good luck 😉

[Wavy-chick28 Graduate]

Agree with all the above you get super advice on here! Stretching before and after is so important and also the strength exercises work wonders. Take care no need to push too hard !!