Graduated but now got to take a break through injury

[fourthwisemonkey]

Completed C25K finally this year (having had 3 attempts due to my glass back giving in, 2nd attempt thwarted by a kidney stone and then getting Covid...finally finished beginning September).

Managed 5 more 30 minute runs with days rest between each run but now my knee has basically gone . ok for walking a few kilometers but as soon as start running then the aches and pain begins.

Much of it is most likely due to being ex-military and hence lots running around in boots and things (many years ago but still instilled a hatred for running voluntarily😀)

Any suggestions on best way forward....past problems with knee/s usually takes 4-6 weeks at least to get anywhere near normal even with compression/support etc.

Do not want to let the good work done so far regress too much. Don´t think I can slow down the running much more as was only doing 8km/h running pace and my walking is 6 km/h.

Have done the whole C25K on a treadmill as felt that would be a bit less impact on the knees.

Currently have started (slowly) with an exercise bike to hopefully strengthen legs without too much damage to knee so that may help the knee if I can finally get back to running at all.

Have also started some core work and boxercise type workouts (although that may go on hold a bit as now got strained shoulder - the forces was fun but suffering for it now 🤣 Only 56 but feel 86)

[IannodaTruffe Mentor]

Welcome to the forum and congratulations on your graduation . You can pick up your graduation badge here healthunlocked.com/couchto5...

You should not judge your speed by any numbers............they vary from runner to runner and you need to work at a rate that is suitable for your body.

Unfortunately ex military folk are often under the impression that NO PAIN, NO GAIN is the only way forward, whereas C25K was formulated to work on the principle of NO PAIN, NO PAIN, which means the process is not a hard slog, but a controlled process of progressive overload, which keeps injury risk minimised and enjoyment maximised.

Have you read the guide to the plan? healthunlocked.com/couchto5... which explains the correct easy conversational pace, stretching pre and post run (with different stretches for each), how to deal with injury and reduce impact along with links to strengthening exercises which will improve injury resistance.

Your core work and cycling will also be hugely beneficial.

Time is key and build up again slowly. You will lose no discernible condition in the first two weeks of non running, then loss is gradual, but be patient building up again.

Do check out the guide to post C25k running healthunlocked.com/couchto5... it is full of tips.

There are also the FAQ Posts healthunlocked.com/couchto5... which cover many other running topics.

Keep running, keep smiling.

[fourthwisemonkey in reply to IannodaTruffe]

Have followed the various plans almost to the letter. Reined myself in from pushing too hard and fully realise that I am not that 20 y/o, fit, lean mean machine anymore (and have not broken into a run for close on 25 years prior to doing the C25K. I think my knees will always be an underlying problem....even had them give way before whilst ten pin bowling. Just got to keep my discipline and not start running again too early...and then ease myself back in gently, maybe with a couple of shorter runs or until i get any discomfort. Hopefully improvements to core strength and flexibility will help even if it only lengthens the time between injuries.😂

[IannodaTruffe Mentor in reply to fourthwisemonkey]

I had a knee injury that stopped me from running for about 8 months, but with regular leg/knee strengthening exercises I got back to running eventually.

As I said, patience is essential.

[nowster Graduate]

As you're no stranger to running in boots, perhaps you've picked up some bad habits. Do you land with your foot heel first, perhaps?

[fourthwisemonkey in reply to nowster]

Have been very concious of trying to run with as good a form as possible. I know my knees are not the best so even shortened my stride a bit as the longer stride used to see me pounding the ground and at 6ft3 and 15 stone that can cause quite a bit of impact.

[Jell6 Graduate in reply to fourthwisemonkey]

Have you had gait analysis? The correct trainers will make a difference I was out for over 8 weeks with a knee injury until I saw a sports physio and got the right runners, that was about 3 years ago...

[fourthwisemonkey in reply to Jell6]

I live in Fuerteventura in Canary Islands. Have not found anywhere that specialise in gait analysis so may have to do online one. Other problem is I take size UK14 and can only get via amazon etc (even then lots do not ship here). Would love to be able to go to sports shop and try on trainers

[Jell6 Graduate in reply to fourthwisemonkey]

I think Brookes have a do it yourself gait analysis on their site. This link might also help as you dont have the option of getting it done on the island. I actually had mine done by a sports physio, so perhaps that is an option?

runnersworld.com/uk/a774268...