W1R1 complete

[Aquabluecat]

Finally did it - out last night and I’m alive to tell the tale. Right knee a bit achy and some occasional pain so will wear knee brace next time - any other tips? Probably should do some strength exercises - can anyone recommend any good websites?

[Oldfloss Administrator Graduate]

Welcome!

Please do check out the link here...it is essential reading and will answer many many of your questions... with links to all manner of useful information, including the strength and stamina work..( which is necessary from the start of this) , stretches... running shoes, injury, etc etc etc..

healthunlocked.com/couchto5...

The mantra is slow and steady ( I am always banging on about it...because it works)

Take it gently... warm up really, really well in your brisk warm up walk... try the knee exercises to sort out the aches and pains, which we do expect at this very very early stage and move on

Then....keep posting for terrific support and encouragement

[Aquabluecat in reply to Oldfloss]

Thanks Oldfloss - I was definitely slow and steady, I saw a couple of geriatric snails overtaking me on the inside. Will check out warm up tips.

[Oldfloss Administrator Graduate in reply to Aquabluecat]

That would be me.... the original Grey Snail... ( did my first HM this year though... )

Do warm up well and if you want to take longer than 5 minutes do so... sometimes I warm up for a lot longer

[minsmum]

Well done I did my first run yesterday and can really feel my thighs. The support on here has been fantastic. Onwards

[Zuss]

I was worried about my knees so started doing the NHS knee exercises for runners after most of my runs from W2 (sometimes do a slightly shortened set if late for work). I have just finished W7 and I think they are really helping. Good luck with the rest of the programme.