Hi. I completed week 2 run 1 yesterday. Finding the running itself manageable, I've been adding an extra 60 or 90 secs runs at the end of each session as my stamina is coping and I'm loving it so far but...... I'm hobbling around for a few days after with no mobility in either knee or ankle. I've been stretching and warming up /cooling down.
I've had to take ibuprofen this morning to help with the pain and enable me to walk easily.
Any ideas / advice?
Welcome to the forum and well done on getting started, but please curb your enthusiasm and follow the plan
Do not add extra.........your body is not coping with it.
Make sure that you are doing dynamic stretching pre run and static stretching post run........they are not interchangeable and the wrong ones can cause injury
This guide to the plan is essential reading healthunlocked.com/couchto5....
and includes advice on minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.
Enjoy your journey.
Thank you for taking the time to reply to me! I'll read the info you've guided me too and will take it all on board.
Thanks again.
Hmm, take the advice of IannodaTruffe, never run longer than the programme says and if you are older than about 18 you are sure to suffer, especially in the early days, I’d suggest 2 days between runs also to give your joints a chance to rest and get used to the pounding running gives them.
It’s not a race, steady and slow builds a running body without injury, have fun, enjoy your running adventure
Thank you for replying to me.
I hear you. Think I just got a bit carried away with myself and my enthusiasm. I'm definitely not 18 anymore so need to listen to my old knees and ankles. Wil rest up till the pain has gone and then start again. But slower!
Good plan and well done, I started running again at 63 and been running a few years now
well done with your progress!
BUT
Please do not add extra running on the end of a session.
You say your stamina is ok BUT, its not just about that .
Its also about resistance to injury , and that takes time, running is a high impact activity and your joints need to get used to it slowly..
Follow the knee strengthening excercises linked to from the program guide .
Do not run with pain , give yourself some extra rest time , then stick to the timings of the plan !
Take care !
Thank you for your time in replying.
Got it. Everyone has said the same thing essentially. I've got to listen to my body afterwards. I'm fine whilst I'm out there but not for 2 days after so will definitely take on board your advice and will look at the knee strengthening exercises. Thanks again.
no worries, knee niggles are quite common when starting to run ,
Strengthening the muscles that support the knees will certainly help 👍
If you feel you want to continue, then WALK at the end of your run. Fast walking. It uses different muscles and is lower impact, so you can empty your tank that way!
Great idea. Will do that after I've rested properly and started again.
Thanks for taking the time to reply to me 😊
Agreed with everything above.
How old are you and how active have you been up to this point?
Hello. I'm 42. I've always been quite active but this has dwindled in the past 5 / 6 years due to various reasons so now consider myself a newbie again. Although must add, I've never ever run before and thought I'd hate it but actually, I love it!!
You're relatively young believe it or not and I suspect as a previously active person, you are probably going a little quicker than you ought to be. Listen to the advice here ... follow the program, respect the rest days (perfectly fine to do non-running, non impact activities on those days) and don't over do it.
You have had the advice... time to rest up... and then slow and steady. Plenty of places to use up extra energy, which becomes essential as the runs get longer.
Core strength and stamina work on some of your rest days is really important. Many of us have regular routines to keep all of our running body strong.
Loads of links on our sister forum of Strength and Flex... including this one from me which has a lot about knees!
don't want to run outside - use the equipment?
Don't want to lose weight! :)
DON'T STOP! 
W8R1 - I don't want it to end!
w8r2- best run so far, don't want c25k to end!!!!
