I do not want to give up.

[Sewings]

I have just completed week 4 😆 I am now struggling with lower right sided back and knee pain after the run and the next day then it eases. Has anyone got any tips to help reduce this please.

[j-runs Graduate]

Hi and well done for getting to week 4! Have a look at the pinned post for beginners which tells you how to minimise your risk of injury. Taking it really slowly is good - run/jog extra slowly, and take 2 days rest if you want between runs. There's a big leap in running time between Weeks 3 and 4, so you could go back to week 3 and practise till it feels easy and comfortable. If the pain continues, have a chat with your GP. Hope it improves for you

[Sewings in reply to j-runs]

thank you that sounds good advice. I will start back on week 3 tomorrow. 😊🙏

[Oldfloss Administrator Graduate]

Oh dear! Have you checked out the post on how to run C25K ?

healthunlocked.com/couchto5...

Lots of very sound advice there.

We do expect some aches and pains as we move through the plan, but real pain is another issue. Try some of the knee exercises for runners, they may help... and the back pain may be something that you could get checked out by your GP. It is worth knowing if anything is going on ?

nhs.uk/live-well/exercise/r...

[Sewings in reply to Oldfloss]

thank you I’ve looked that the exercises and will given them ago. 😊

[John_W Graduate Ambassador]

If it eases 24 hrs post-run , as you describe, then you almost certainly good to run again 48 hours later.