Wk 8 Run1 phew

[Finchly]

Wk8 Run1 completed! (Yesterday)

I’m still super slothlike but moving so it’s all good. Managed the 28 minutes without stopping to walk which is better than W7 runs 1&2.

Only issue I’m having is aching knees afterwards which doesn’t seem to go away despite always having a rest day in between.

5 more runs to go eeek! Never thought I’d get this far after struggling with 60 second runs in week 1. Just shows it works!

Feeling happy

[AlMorr Ambassador Graduate]

Congratulations to you Finchley on completing run 1 of week 8 without stopping, to avoid aching knees run a little slower than you did today, drink plenty of water to avoid dehydration, as you say you now have only 5 more runs until you graduate, good luck for your graduation run 🏃🏾 😊

[Finchly Graduate in reply to AlMorr]

Hi AlMorr,

Thanks for your advice I will give it a whirl tomorrow evening for next run. I am very slow already, but sure I can go slower haha. I likely don’t drink enough water before a run so will up my intake.

[Oldfloss Administrator Graduate]

Well done you....as  AlMorr says, do rake it a little slower perhaps, ( and, believe me, there is always slower ), great hydration, every day , not just on or before run day is essential too.

Are you ramping up some rest day exercise too...? As the runs get longer, our running body does need a tad more support.

I am hoping that you did check out the essential reading before you started out on C25K ? So much great information there to help you on the programme?

healthunlocked.com/couchto5...

Loads of ideas on our Strength and flex forum which I am sure you have visited already... and lots of exercises for those knees too !

Like these !

nhs.uk/live-well/exercise/r...

healthunlocked.com/strength......

Keep us posted please... !

[Finchly Graduate in reply to Oldfloss]

hi Oldfloss, I did check out the essential reading around wk2 or 3 rather than right at the start. I haven’t really been excercising on rest days if I’m honest I’m a bit of a lazy madam, only done a couple of stretching videos.

Thanks for the links, I’ll definitely try the knee strengthening excercises & will do the low impact excercise video with Amy as that looks good.

Much appreciate your reply & advice 🤩

[Oldfloss Administrator Graduate in reply to Finchly]

That is great news... every little bit of supporting exercise we do is beneficial, and it may help reduce the risk of injury too...If you can get into even a short regime, you will find that it pays dividends.

[XenaZelda Graduate]

Well done , i am on the last run of week 8 and go onto Run 1 week 9 on Sunday, i also can't believe i am running for this long, i had a few times with bad knees up to week 5 and had to take 5 weeks off in the end as it was even painful to walk, but i increased the strenghening exercises and a good dynamic warm up before every run and good hard static stretches when i get back which has made a world of difference, i do still get little niggles but no where like i did before

[Finchly Graduate in reply to XenaZelda]

hi XenaZelda, thanks for your reply. It’s amazing that we’re jogging for 28 mins isn’t it! I finished wk8 this morning and I’m wk9 run1 on Monday evening.

Definitely giving the strength excercises a go. Struggled a bit with the knee strengthening video but managed the low impact one.

I will keep going with them as it can only help