CHANGING ROOM CHAT...WEEK 1... Come on in... Everyone welcome... ( almost )!

[Oldfloss]

HELLO... GREETINGS from Wales

Well, yes, here I am again and I am hoping, here some of you are here too!

I know there are at least four of us here...and maybe , just maybe, a couple of far less welcome visitors too!

More of that later!

This is the first post of what I am hoping will become a regular spot, here on the S and F Forum.

If you read the info about this new post on C25K and Bridge to10K, you know why we are here !

We are here, to talk about our running and the kind of stuff we can do to support it, keep us injury free and also, how, in the event of some kind of injury, move forward again..

It is primarily, I hope...where there will be a few folk dropping in to chat with us and each other. Chatting and sharing what exercises they and we, are doing already or not, what they have found useful, what has helped with certain twinges or niggles or after injury even.

The emphasis here is on the word, chat ! Talk to each other, read replies, then go on into the main S and F Forum and have a good old nosey around.

So, so many folk, particularity on the C25K forum, asking the same questions and because they have not citied here, or talked to each other, those questions keep coming... and mostly, they are about those unwelcome visitors, I talked about earlier !

Who or what are they? These two villains that keep on hassling so many of us?

They are two of the most unpleasant characters that we could hope to encounter, and they lurk around, us... hoping to be our permanent running companions !They are of course...

Niggle and Twinge!!!

Yep... I knew you would recognise those names!

For many of us, when we begin to run, especially if we have never run in this way before...those two are, if we are not careful, able to become very familiar!

So... that is why we are in the Strength and Flex changing room...looking around and talking and finding what are the things we can do to keep those two characters at bay!

I will start a chat by saying, I am now repeating C25K again... ( have done it before ) and am now on Week 5 Run 3 !

Niggle tried to tag along with me at the end of Week 1! Little blighter!

I had very tender hips. Right on the tops. I had not run for six weeks... I had been exercising regularly , but not the right kind for the running legs and hips. So... I came onto the S and F Forum and found some excellent hip exercises... and yes... after a few days... they began to impact and guess what? No more tender hips ! Wonderful! I shall continue to be vigilant as I move onto the lovely longer runs !

Okay...

That is the first ramble over... and now I am going to sit back and see who, if anyone pops in... and , what they have to share !

I am giving a shout out to those folk who said they would be along later and, some, who I know have had the odd encounter with niggle, or are coming back after illness!

So I am calling up  MissUnderstanding  Bluebirdrunner  RunningJ123 ,  Bruch1  ToothPickJafah  sTrongFuse @Slowest-snail-ever @Muggsey @Bagpuss58 @King88

It won't let me me tag some of you! Sorry !

If you get chance to pop in and share we would be pleased to see you!

Oldfloss x

PS

I will let this run for a while and see how it goes

[Annieapple]

🍏Thanks Oldfloss. Yes many of us in C25K are experiencing those niggly wiggly aches & pains, as we go through the program that would disappear like magic, with the right exercises & slowing down our running. We look forward to your guidance as ever!

[Oldfloss Administrator in reply to Annieapple]

Hello ! Are you having a wonderful holiday!

Wet here in Wales today and I have just stretched my legs in a late afternoon walk... very Autumnal!

Yes... knowing where to come and look for the support we need is really key... I pop in here a lot just to keep this old snail in trim! Currently a bit of an aching back... I have been moving things around today, so not running related, but there will be something here to help!

Thank you for calling in today... are you getting a few more runs in ?

[Annieapple in reply to Oldfloss]

Loving my introduction to Pilates.. keeps my niggles at bay 🤩 Just posted a new photo on Couch of a run at Gull Lake where we were for the Thanksgiving weekend. Beautiful weather too! All change today🤣 Sons birthday today so family celebrations.

[Oldfloss Administrator in reply to Annieapple]

I will go and take a peek now! Thank you!

[skysue16]

I love that…Niggle and Twinge, the terrible double act! I know them well 😂

[Oldfloss Administrator in reply to skysue16]

No strangers to you or I.... they do have the habit of popping up! It is knowing what to use to help chase them away and keep them away!

[MissUnderstanding]

How exciting! I’m in a pretty good routine with strength and flex now and I’m really interested to hear what others do. My week usually includes kettlebells, body pump, a little bit of gym weights, Pilates, yoga and some physio exercises from my IT band issue (now resolved). I’ve found it’s all helped me stay off the injury couch and had the added bonus of making the runs quicker. The only downside? DOMS!!!!

[Oldfloss Administrator in reply to MissUnderstanding]

You are into a really good routine and I know that has helped you get back on track after a couple of setbacks!

You really do have a mixed bag there.. and I simply don't know where you get the energy from! You youngsters x

Staying off the IC is something I feel we should all be aiming to do... and often the simplest forms of exercise done regularly, can really help. I know that the regular gentle build back for me has been really supported by the regular exercise done each day !

I really hope some of our newbies from C25K come and join us here... there is so much useful info available!

The dreaded DOMS... eeek!

[JeremiahObadiah in reply to MissUnderstanding]

I don’t know what DOMS is, am I ‘misunderstanding’?!!

[Oldfloss Administrator in reply to JeremiahObadiah]

Delayed onset muscle soreness!

[JeremiahObadiah in reply to Oldfloss]

Thank you x

[MissUnderstanding in reply to JeremiahObadiah]

Apologies-I should have said. Thanks to Oldfloss for explaining. It’s basically the ouch you get the day after (or for a few days after) the workout. I find Pilates can be amazing for it. At the time, fine or you can feel it a bit. The next day? Whole core on fire. I don’t get it as badly now except when I’ve increased weights or I’m trying new moves, or if I’ve have a break and I’m coming back again. Usually a swim or a walk helps!

[JeremiahObadiah in reply to MissUnderstanding]

I certainly know the condition -had never seen it labelled thus.

I have distinct memories of going to a body conditioning class many, many years ago and hardly being able to move the next day! I vowed soon after never to stop and never to experience the same start up pain again.

[RunningJ123]

OK, summonsed! Very nice post... As always 😊😊 So I did week 8 run 1 today, and I'm noticing my calves a bit coming towards the end so I'm about to look at some of the exercises.. I know the one doing heel raises and drops on a step, but there are maybe others too.

For my strength and flex I was very reassured by your reply a week or so ago that you don't need to do loads of different exercises for different parts all the time... I was a bit overwhelmed reading all the links! What I'm doing is a routine from someone called Gary Ward.... I'd bought his course called "Wake your body up" during lockdown, so I've been looking at that again and doing his exercises. There are four or five of them and I've been doing them every morning. Some were in some of Rangan Chatterjee's books too - that's where I'd first heard of him and then looked up the course. It's a start anyway!

[Oldfloss Administrator in reply to RunningJ123]

Here you are... it is good to see you... and yes, there are plenty of calf exercises on here... just take a look around!

It is good that you have found an exercise routine that suits you and thank you for sharing that with us! I have a few of Rangan Chatterjee's books too.

Thank you so much for popping and sharing your running experiences ! x

[Over60sRunner]

Well, I can't believe you didn't tag me Oldfloss , especially as you are currently in Wales!

As some of you here may already know, my biggest bugbear is long Covid.....and the fact that I keep catching Covid again. It is completely besotted with me, but I am not keen on it's unwanted and definitely not encouraged attention at all!

The latest bout was a couple of weeks ago. I didn't test as it doesn't change what it is, and I can't take the antivirals they prescribe for us "clincially vulnerable" types, but I've had it that many times I know exactly what I have 🥴🤒😷

It didn't slow me down too much at the time, and I even managed last weekend away in Weston-super-Mare jiving, but boy has it come back to bite me on the bum this week 😢 I am so fatigued and foggy I'm struggling at work and a slow snail's pace is fast for me right now! It's the horrible fatigue that gets me....barely able to get up and make a cuppa or go to the loo, much less do any exercise, so my steps have virtually been at ground zero the last few days.

I'm still doing the LOTR challenge and, surprsingly, I'm still ahead of my scheduled time, which is giving me the incentive to try and drag my sorry backside out of my chair and move around as much as I can. My biggest challenge just now is trying to be kind to myself and not compare myself to others who started after me, have sped past me, and have completed whilist I am still plodding along, sometimes it feels like on all fours. Self-critiscism and negative talk is a common and recurring problem of mine 🫤

[Annieapple in reply to Over60sRunner]

You sound like you need a great big 🤗 I can’t imagine what it’s like to get COVID so many times! Once was bad enough! It’s hard not to compare ourselves to others as we do it all the time subconsciously but fortunately we are not in a race here, just helping one another to get to the finish lines. Your runs will have to wait like many others. Being kind to yourself is good. 🤗❤️‍🩹

sTrongFuse has given some helpful comments well worth reading.

[Oldfloss Administrator in reply to Over60sRunner]

Oh goodness... thank you so much for popping in and sharing this with us. So much useful information here. You have had a really rough time and I am so sorry that you are suffering right now!

Do, please really try to be kind to yourself. We know that sometimes we are the last person we think of... but you really must recover slowly and gently.

You and we, know what kind of a runner you are... determined, strong and so passionate about your running. Time now to ease back, let the body begin to recover and believe us when we say, as ever, those runs will wait.

You do know one of my favourite quites already... " Comparison is the thief of joy... " Accept that you are a runner and you run, your runs your way, and that is perfect.

Rest up now and wait for the joy to return x

[sTrongFuse]

I've been fortunate and avoided injury, although I do get aches and my legs tend to grumble when I push them a bit hard.

Hydration is important. Heavy legs are often a sign of under hydration. I'm not a strict adherent to the 2 litres/day school of thought as we are all different, but knowing how much works for you is important.

Stretching afterwards also helps as it allows your muscles to return to 'normal' in a more controlled way so they size up more.

For people like me who are returning from illness, the key is listen to your body and don't push yourself to far too fast. Try to work out where your limit is and stop before you reach it. Build up slowly over time and take as many rest days as you need.

Those of us with long covid chronic fatigue really need to be extremely careful not to overdo things and risk setting back our recovery while, at the same time, trying to build back up a little at a time to rebuild our endurance. It's a bit of a tight-rope act to navigate, but it just goes right back to the basics we learned at the start of our running careers and build up gradually.

The key is to concentrate on where you are and what you can do now, not what you used to be able to do. It took time and effort to reach that personal level of peak performance the first time, and you will need the same patience and determination this time around. While you know what it took to get you to your previous level, there is an element of the unknown in how your post-illness/injury body will respond, so just take it one run at a time.

[Annieapple in reply to sTrongFuse]

🍏 Do what you CAN do now & stop focusing on what you used to do! What wise advice to all on the injury couch! Thank you!

[Oldfloss Administrator in reply to sTrongFuse]

Thank you so, so much for sharing this here.... to let all our runners, not just our new runners what issues they may, or may not face and how to tackle those issues.

I have, along with many others, written so many posts about listening to our own body. We ignore its messages to our own detriment...Building back slowly as you rightly say after illness or injury is key.

"concentrate on where you are and what you can do now, not what you used to be able to do"...that resonates with many, many of us and my own, acknowledge, accept and adapt posts!

Your reply here is going to prove so useful to so many of us... thank you for sharing this with us.

[Bluebirdrunner]

Hi everyone, just poking my head around the door before limping back to the IC where I must sit with my leg up.

I had a knee injury a while ago, possibly from overuse, but also strained from spending lots of time on my knees moving in different directions entertaining my non-walking grandson.

I was able to carry on with daily yoga that did not stress my injured knee, and I started low impact cardio work and knee strenghening with low impact lower leg work.

Alas, this proved to be too much and I was struck with calf pain and swelling the next day.

I treated this with RICE (rest, elevation and icing) and took ibuprofen for the first week, and found walking helped relieve some of the pain. The swelling did not go down however, and my ankle and foot became puffy.

Alarm bells rang, so I got an appointment with my GP to check for a possible DVT. He thought not, so I arranged to see a physio a few days later.

Still swollen and puffy the physio was concerned, he couldn't rule out a DVT given the state of my leg, and the doctor and he agreed I should go straight to A and E for further tests.

2 days later, and after many hours being patient I have had a positive D-dimer blood test and a Doppler ultra sound scan.

The scan showed that no DVT was present but a Baker's cyst behind my knee joint had ruptured and the fluid was leaking into my calf causing the swelling and pain and the positive D -dimer blood result.

The treatment now is RICING and moderate walking for a couple of weeks while my body absorbs the fluid and recovers.

Its a relief to know that it isn't a more serious problem. So important having this checked.

I will return to see the physio once things have settled to see which exercises will be best to move forward with.

Praise to the Nhs who were kind and helpful even though incredibly stretched, I was well looked after and appreciate how thorough they are.

More than a niggle, but do be aware that we older runners are more suseptible to injury, and listen to signs that you need to pull back and rest too.

At 63 this was my first brush with feeling my age, but the doctor was pleased that I was a c25ker.

Walking only for a while, but I will be checking in here again next week.

[Annieapple in reply to Bluebirdrunner]

🍏SO pleased you had it checked out & that the NHS were thorough. Enjoy your Autumnal walks as you mostly rest & recover.

[Bluebirdrunner in reply to Annieapple]

Thank you Annieapple. I will take a look for your Gull lake post later.xxx

[Annieapple in reply to Bluebirdrunner]

🍏It was just a signpost to new runners to see this post! The photo was of Gull Lake & a path where we walked & ran. Xx

[Oldfloss Administrator in reply to Annieapple]

Thank you for that... I hope some people will find us here!

[Oldfloss Administrator in reply to Bluebirdrunner]

So glad that you popped in to say hello! I do know the time you have been having and the discomfort too, my dear friend x

Time now to rest up, follow the expert advice and start to feel better soon.

Thank you for sharing this, it is so important for all our runners to know the pitfalls that my occur and the importance of getting the experts advice. You had excellent care from the onset and thank goodness, you now know exactly what is what.

Sometimes we can ignore issues and make them a whole lot worse, but you have shown very clearly the way it should be done.

Do, please check in next week and let everyone know how things are progressing... Thank you xxx

[Dexy5 in reply to Bluebirdrunner]

Sorry to hear of this BBR, but glad to hear that you got such swift attention from you GP practice . Ours is suffering from staff shortages due to Covid and is really struggling.

I remember how painful baker’s cyst was but for it to burst must have been scary. Speedy recovery to you

[Oldfloss Administrator in reply to Dexy5]

Our GP too ! But not due to staff shortage! Battles over everything... did you get your shoulder appointment sorted? BBR's injury does sound so painful... she is really brave!

[Dexy5 in reply to Oldfloss]

I picked up a letter of referral yesterday, one month after my request. The GP ended up doing it without an appointment, based on the referral from my physio. I can now pass it on to Benenden to get approval see a private specialist. It would be at last another 8 weeks with the NHS.

[Oldfloss Administrator in reply to Dexy5]

Sounds like a plan... at last!

[Bluebirdrunner in reply to Dexy5]

Thank you Dexy5, I had heard of a Bakers cyst but wasn't aware that I had one. Just a puffy area behind my knee, and not able to sit in a kneeling position.The symptons for a DVT and what I had are the same, so definately pleased to have been checked.

It is actually beginning to feel less sore

today.

Good luck with your referral, your shoulder has been an issue for you for ages now.🤞xxx

[Oldfloss Administrator in reply to Bluebirdrunner]

I looked it up because I had no idea and it looks horrid and very painful! I am glad it is less sore today x

[Dexy5 in reply to Bluebirdrunner]

Yes I found squatting when gardening was the worst, and had no idea what it was. They used to drain them, but now leave them to disappear. Yours bursting must be an added complication.

[Oldfloss Administrator in reply to Dexy5]

That sounds horrible!

[Dexy5 in reply to Bluebirdrunner]

Fortunately the shoulder isn’t an issue with running but it has stopped me doing pilates as my instructor is very keen on her planks and other weight bearing exercises.

[Dexy5]

Hello  Oldfloss and all. Having recovered from sciatica with the help of physio exercises and a good sports massage, I then started niggles in my knee. I tried to ignore it because of needing to catch up and train for the Great South Run. But then I aborted 2 runs as my knee just didn’t feel right and it was more than a niggle. A plea to my physio gained me a cancellation slot, and confirmation that I had damaged it somehow (I suspect non-running) and massage and ultrasound was applied. I was then able to run 5k a few days later. A sports massage followed which concentrated on hamstrings, glutes and calves ( I could feel the problem areas) ouch. A couple of slow, shorter runs this week went fine.

I’ve been doing bridges and clams to help strengthen.

10 miles (16.1 km) to run on Sunday but I am happy to walk some of it as I have only managed to run 12.5 km in training. The main thing is to meet up with buddies and take part.

[Oldfloss Administrator in reply to Dexy5]

Thank you for sharing this... and the treatment and exercise that you have been using and receiving!

Gosh...not a fun time, but... a couple of runs begun and being out there and with friends too! That 16.1m sounds a long one but as you say, you listen to what your body says and walk if need be!

You sound as if you getting plenty of supportive exercise in as well... I do hope that our friends popping in here, read this and see just how, some regular exercise work can really impact our running and our recovery from illness or injury!

Thank you!

[Dexy5 in reply to Oldfloss]

Yes I would say that prevention is better than cure, so support your running with exercises and don’t forget the pre run and post run movements.

[Noyoyo]

Hello - I found you! 😀

Not only am I six days late… I was looking for the post on the wrong forum 🫣

I’m here now though… and from reading the responses, feeling very much part of the club! I’m kicking off W3 C25k… doing the programme for the second time. Stopped running due to hip pain…. Should have just joined this forum, taken inspiration and kept going… I will do that this time. I’ve ‘turned’ to the next line down in ‘age brackets’… 55 - 64 so can’t afford anymore false starts toward 10k (my goal)

[Oldfloss Administrator in reply to Noyoyo]

Good Morning!!!

So good to see you! Well done for finding us too... we are totally al in this together here Yup, how many of us have felt like you... and often have waited, until things turn a tad pear shaped, before realising that we should have stopped!

Hip pain can be a real niggle, and I know when I started repeating C25K yet again after significant time out... I had a niggle in my hips...( too much time out), but I knew exactly where to come for some support...( I even wrote about them here

But you are here now and that is Brilliant. There is so much info on this terrific forum which supports so many of us. ( New Post going out tomorrow too)

Please do stick around, take a look for support and any questions just ask ! You have a way to go as you run on and keeping your running body in great shape is crucial !

[Bruch1]

Hi Oldfloss, I'm still here but not very good at posting. I get lots of niggles and twinges due to arthritis and a very old back problem. I did the 4-week strenght and Flex podcasts with Laura prior to my first charity 5k and the exercises really helped. I have to do flexibility stretches every day anyway just to get all my joints moving so I added in a few of Laura's too. I'm lucky because my husband gets the breakfast sorted whilst I'm doing them and I just give him a 5 minute warning when I'll be down to eat 😄I found park run quite a struggle on Saturday with lots of aches and I think it was because it was so damp. Still struggling on though - my motto is 'use it or lose it' and I'm determined to keep moving as long as possible.

Sitting here with a lovely coffee now. I had a coffee machine for my birthday and I'm quite the barista now 🤣

[SueAppleRun]

I'm here, thanks for hosting this, just back from a run so.....stretch and a cup of tea xx