Should I continue or rest completely

[Pinkblueblueblue]

Hi looking for some advice please. New to c25k.

I've had a pain directly below left knee since completing wk2 run 2 on Wednesday.Rather than not go out today I gave it a go but only managed the brisk walk the whole time.

Should I continue to do this on my 'run' days or rest it completely before picking up where I left off? Thanks for any advice

[Little0ne Graduate]

Hi Pinkblueblueblue If I was in your situation I’d rest and recover and not risk and further injury especially if you’re in pain after a brisk walk. Wishing you a speedy recovery and take care ☺️

[John_W Graduate Ambassador]

Let the pain subside before going out again.

What shoes are you wearing?

Are you jogging or running?

[Pinkblueblueblue in reply to John_W]

Hi John, I'm wearing my very comfortable Adidas trainers. My jogging is only slightly faster than my brisk walk

[Cmoi Graduate]

Hi Pinkblueblueblue , welcome, and sorry that your first post is about an injury.

While I'm not a health professional, the general advice is never run in pain, as doing so will often exacerbate the problem.

Personally I'd rest, and then try walking to see how the knee feels before even trying running again. I'd also want to be sure I could successfully complete all the week 2 runs in comfort before going on to week 3, particularly if I'd been off a few days. Better to take things slower and maybe repeat a couple of runs, rather than push things and risk injury recurrence.

Btw, have you seen the How to run C25K guide? It's here - healthunlocked.com/couchto5... -and has lots of useful info.

Best wishes for your recovery and your C25K journey!

[nowster Graduate]

The motto of C25K is "No pain, no pain".

Get the knee feeling right before you run on it again.

[Sax64 Graduate]

Also, when the pain has subsided, add in some strengthening exercises on your non run days. As a new runner, you will find that running puts huge stresses on your body. There is a sister forum on this site called strength and flex. You will find so many exercises, routines and plans that may help you. Hope you feel better soon.

[Pinkblueblueblue in reply to Sax64]

Thank you I'll take a look at that. I'm regretting going out today for the brisk walk. My knee has got steadily worse tonight. I've taken ibroprufen and used an ice spray on it. I suppose I shouldn't be surprised my legs have never had to run before 😀 I'll take it easy for a while and hopefully be able to do some strength training before trying again.

[Frankenfoot23 Graduate]

Yes, definitely rest it and maybe use an ice pack or frozen peas inside a tea towel for ten or fifteen minutes at a time four or five times a day. You have been a bit unlucky picking up an injury so early on. I did this first time too and there were two issues. Fist was the shoes, they just weren't up to it. Second one was going too fast. Aim for a slow jog while doing c25k and build up stamina. Speed comes later. Also, as another member says, the NHS flex and strength podcasts look a bit naff but they are marvelous, you will really noticed the difference if you make them part of your running. These are best done on none run days alternated with running and a days rest each week. All the best, hope it clears up quickly for you. I know how frustrating it is!