W1R3 - it hurts!

[melissaclarke]

I’m 41 and not run since high school, i have enjoyed week 1 but found today my knees and ankles really hurt..is this normal and does it ease off?

I’m not doing this for weight loss but really want to get fit which is something that’s never been natural to me.

Thanks

[Rjmac]

I’m doing my first run/crawl tomorrow.

I’ll let you know, though I suspect EVERY one of my limbs will be aching!🤦🏻‍♀️😂

[Comfortnotspeed in reply to Rjmac]

Hi! Hope everything goes well for tomorrow. You could prepare today by drinking plenty of water and finding out about the stretching 🙆‍♂️Sure you’re going to be fine!

[bethiam Graduate]

I couldn’t say what’s normal for you but joint pain does seem to be a fairly common question on here!

Sometimes I get joint aches when I’m dehydrated and of course going for a run can make that feel worse. I find drinking enough water throughout the day makes the biggest difference, as well as avoiding ‘bouncing’ when running - which the podcast/app gives advice about in either week 2 or 3.

[Oldfloss Administrator Graduate]

This is new... your body is saying what the heck is happening...!

Do take it gently... your knees and ankles take the pressure..be kind to them.

Try out the linked knee exercises in this post which I put out on the Strength and Flex forum.

healthunlocked.com/strength.......

Also... eating healthily whilst you run the plan can be a winning combination... and you will feel fitter and stronger as you move on. It is a slow process, but one heck of an enjoyable one.

Well done you!

[melissaclarke Graduate]

Thanks all...I am healthy eating also..i drink a lot of water at work but not so good with that at the weekend so Thankyou for the tip. Determined to complete the course!

[LilacYeti]

Well done! Sorry to hear of your pain. I was in a similar position a while ago and the advice was stretch stretch and stretch before and after the run. My pain in the ankle continued and I discovered I had tendonitis. But I'm sure that is not the case with you

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

This guide to the plan is essential reading healthunlocked.com/couchto5...

and includes advice on minimising impact, knee strengthening exercises and stretching after every single run, all of which will help.

Enjoy your journey.

[Alast]

I'll agree with the others and say well done for getting off the couch and into this programme, but if you've not run for a long time, the bits & bobs you've suddenly started using again are going to be surprised and may complain! Stretching before & certainly afterwards is a must, as is this water drinking thingy. I'd also say that you must listen to your body, aches are acceptable (I'd say inevitable!) but if it starts to hurt, then stop, or at least ease back so you don't hurt yourself. Before I started I blindly expected that in 9 weeks time I would be able to run 5k, but once I tried the first run I realised that it would take me longer! Once I found this wonderfully supportive community I also realised that the aim was to be able to run for 30 minutes at the end, but the distance covered is irrelevant, and rarely 5k. My philosophy is that I WILL complete this, but at my own pace. Any runs that I don't complete are not failures, just practices, and if I need to repeat runs or even drop back a week or two, it's not a problem and all part of the great journey. Have fun, enjoy the running, don't hurt yourself by doing to much and (most importantly) let us know how you're getting on.

[Ions123 Graduate]

Lots of excellent advice already, when I started I was used my very ancient snd worn out trainers which meant lots of impact on my joints. I got a new pair (nothing fancy because I didn't know if I'd keep running) and they have really helped.

Well done for getting out there & good luck.