First HM but not ready

[KarinJR]

First HM in 6 weeks. Have been battling knee issues so no running for 3 weeks now. Hope to get out for a short run tomorrow after work. Feeling a bit hopeless. Have never run more than 11K... Any suggestions?

[Oldfloss Administrator]

Oh gosh... poor you! I am sure you will get some great advice.

My first HM training was hampered by snow and ice... and I only got to running up to 16K before the day.. I think it was 16...but I did it and under three hours too

My advice, for what it is worth, go out and see what that knee tells you... if it is absolutely and completely fine, with no pain, then I would say 6 weeks is probably just about enough to build up to a relaxed, steady run? Maybe work out a simple plan to keep you on track.

I am certainly no expert, but I know folk on here who are and will give you sound advice.x

[Windoze Half Marathon]

Hi Karin. Tough call but if your knee holds up you could look at a progressing your long run over the next 5 weeks to bring you some where near 16k.

If your injury persists, back off the training. See doctor/sports physio. I am in a similar situation with my calf and will not be running my half mara in 3weeks time. There will always be other runs. We only get one body.

[Hidden]

Don’t give up! I’ve just had 8 days off because of my knee and my half marathon is in less than two weeks. We can only do what we can do. On race day you have adrenaline, other runners, crowd support and it all helps to keep you motivated and moving. My furthest run was just under 17k, and that was back in the summer when I was less tired, but I’ve told myself to turn up, do my best, and be prepared to walk part of it, or even stop and rest, if it’s hard on the day.

[KarinJR]

Thanks for the words of encouragement!

[SkiMonday Ultramarathon]

I found that the NHS Knee Exercises for Runners helped: nhs.uk/live-well/exercise/k...

Probably best to start by doing one set and building up to the three.

Apparently, strengthening muscles around the knees helps to hold them in place and prevent problems. Sounds crazy, but these are muscles that aren't strengthened enough by just running!

Hope your HM goes well!

[Decker Ultramarathon]

It’s hard to say since reading pain is so personal, but like Windoze says, we only have one body so I would say don’t push to the breaking point if you can help it. If you can steadily train up to 16 or 17k then you should be good. Otherwise you could have an “A” run goal and a “B” run/walk goal in mind, depending on how it is feeling come race day. If it is really off then maybe give it a miss. Best of luck!