Warm ups before driving to start point?

[DonKey44]

My first post on starting out on C25K aged 61, having not run anywhere for 40 years, unless you count running for the bus 10 years ago. I'm used to walking fast with the dog for an hour each day, but no other exercise ever and I fear for my knees if I try to start running regularly as so many people seem to have knee problems. Just completed week 1 in secret countryside with Jo Whiley, due to embarrassment at my jogging which is pathetically slow. My question is, if I need to drive ten minutes to my start point, is there any point in doing the warming up exercises at home? And can anyone point me to good videos or advice on knee-strengthening exercises please?

[Oldfloss Administrator Graduate]

Welcome and well done you!

I started at 65... and am still here! If you have not done so already, please do read the pinned post which will give you oodles of information and advice, including how to prepare for the runs!

healthunlocked.com/couchto5...

Strength and stamina work at home on some rest days, will become part of your routine, but making sure you are warmed up before the run is really important so maybe wait until you reach your run point?

Head over to the Strength and Flex Forum too for loads of great advice... and here is one I wrote earlier...

healthunlocked.com/strength......

Do, please keep posting and do carry on doing what you are doing... slow and steady is my mantra... and at 73 in April... I think that maybe speaks for itself

[Roxdog Graduate]

Good luck! So I also feared for my knees as I have mild arthritis. The good news is that my knees complained a little at first, so I built in an extra rest day here and there. However, once I'd done a few weeks of couch to 5k, my knees felt so much better and I haven't looked back. Running on soft surfaces is best.There are lots of knee strengthening exercises you can find on the Internet, but simple leg raises while sitting down and one legged shallow squats are helpful. Anything which strengthens your leg muscles.

You'll be fine, and keeping it slow is the best idea at the moment.

[GoogleMe Graduate]

The programme asks you to walk for 5 minutes at the beginning and walk for 5 minutes as the end of your session. That may be all you need in association with the actual programme and in particular there's evidence for caution about doing other than the walk at the beginning, which is what you are asking about. To be clear, get where you are going and do the 5 minute walk then.

I first started C25K 11 years ago and it has served me well (injury free...) - others are keener on doing stretches immediately afterwards, but I note the only time my body has ever felt the need has been if I have skimped the walk for some reason.

Being in a position to get yourself to a place of your choosing for your sessions is a big bonus as you can choose a knee-friendlier surface rather than being restricted to tarmac and paving. What you call 'pathetic' in terms of pace will serve you well in caring for your knees and being successful in the programme. It's not 'pathetic', it's prudent and protective and sustainable. Do not delude yourself that 'running' in this context means you will be moving faster, or even as fast as, your brisk walk.

If you are doing brisk walking an hour a day and liking it, you are probably doing all you need to do on the cardiovascular front, so running is optional. I can't brisk walk for toffee, it feels horrible at the time and makes me ill afterwards, and I find running lovely and loose, plus the different impact is good for bone health. I also find it very important not to hit the ground heel first.

However you are addressing your cardiovascular activity needs, some strength and flexibility work is important (and will certainly support your knees) but whether you do it in direct connection with your C25K sessions is up to you.

[Roxdog Graduate in reply to GoogleMe]

I find dynamic stretches before a run invaluable and swear by them to keep me injury free.Perhaps driving to the starting point and doing a few leg swings, squats and foot stretches would be possible as these can all be done standing

[Jerichomile Graduate]

you are already such a star for starting. Well done 👏 I’m not qualified to advise about the warm ups etc but would just say 2 things: 1. Slow and steady is a fabulous approach, lets you build confidence and find your groove / rhythm. 2. Next time you feel like saying to yourself “I’m jogging embarrassingly slow”, instead say “I am steadily building my running and getting good foundations in place”. Which you are.

This community is so supportive too. Let us know how you go on so we can all cheer for you 💐👏