Keen to start running again

[Oneta]

Since my diagnosis 12 months ago, I gave up running 40 km per week as my knees were too painful. Now I am keen to get back into running, any hints on how to approach this as I am aware it is high impact. That elite tennis player seems to manage ok, cannot spell her name, so I thought maybe I could reintroduce a high impact sport. For the past year it has been swimming and cycling, any hints on how to start my training?

[JFlay]

Do you have anything going on locally? e.g we have a free 'couch to 5K' group and a 'walk to running group' in a local park, the local council organize it.

I haven't plucked up courage to try it myself though due to dicky feet and knees 😂

[Oneta in reply to JFlay]

I am more concerned about the type of training, do I just take off on a 5km run, how do I protect the knees from the impact, or do I walk run for a few months first.

[JFlay in reply to Oneta]

Maybe ask rheumatology to speak to the physio? We can self refer at our rheumy clinic.

[Oneta in reply to JFlay]

Thanks for the advice, I know the medical profession have the knowledge but I was hoping someone may have been through a similar experience and I was keen to hear their story.

[Ali_H]

Hi,

I don’t run much but jog walk works for me when I do - that maybe more to do with fitness levels than anything else! A treadmill has less impact effect so trying that first may help to rebuild strength - I can do more on one of those than I can on the ground.

Ali

[Oneta in reply to Ali_H]

Thanks for the advice

[miss-otis]

I'm currently running about 40km a week, having been diagnosed with RA about 3 years ago. I'd suggest starting out with 3 x 5 min jogs with a recovery walk in between, and if that feels ok, gradually increase the number of 5 min reps or the duration.Once you can run for 30 mins, and remain pain free, you should be ok to get back to what you were doing, but listen to your body! Make sure you have decent trainers, and vary the surface you train on. I prefer to run outdoors, but treadmills can be useful when you're getting back into running. Always do a good warm up, and don't worry about your pace - it's time on your feet that counts, and try not to compare what you used to be able to do (pre RA), to what you can do now! Good Luck.

[JoolesJB]

Hi Oneta

I was diagnosed with RA a year ago. At the time I was training for a half marathon but had to stop for a few months. I came back gradually doing walk run sessions and gradually built up to 5 miles non stop. I run about 15 miles per week now and try not to run two days together. Running is so important to me in so many ways. I have learned to listen to my body but determined to keep active. I also do yoga which combines really well with running. I’m currently trying for a Ipswich Twilight 10K in July. Good luck with getting back to running and let us know how you get on 😀🏃🏻‍♀️🏃🏻‍♀️

[Bhasvic64]

The previous post sounds good. Also footwear is important. Perhaps find a specialist running shop who can fit and advise on the best to help you mind you it probably be quite costly.