Couch to 5k

[Helen]

Hi Tina!

Thanks so much! Yes, I've been doing the side leg lifts that you recommended to Dewey, and other ones lying on my back where I lift my legs sort of in three directions (recommended in a running magazine).

Thanks for the vote of confidence that I will get back on the road eventually.

I was wondering if it could be runner's knee, because one of its symptoms is that it gets more painful after prolonged sitting (like in work), which mine definitely does! I'll let you know what the physio says though.

Thanks again so much!

Helen

[gossipgal]

Quick question about running gear. I got two lovely Nike tops that do something to sweat. Am looking to get socks as well. Can anyone recommend which ones are good

[sweetie1]

Gossipgirl - I got nice running socks in Penneys! They're just ankle sports socks. love them as they're thick enough to prevent blisters but not too heavy. Also, they never fall down - ever. I got a 3pack for about a fiver, so definately worth trying them first anyway!

[tina]

Helen - could possibly be that too, let me know what the physio says!

gossipgal - I mainly wear Nike dri fit socks. They're really good and you get a 3 pack for about €8 or so, so not expensive. You want the socks to be smooth, so no thick seams etc, the material needs to be something that absorbs sweat well and they should be snug and not too thick. Avoid cotton because it doesn't absorb sweat well and causes blisters. Usually it's socks that cause blisters, rather than shoes, so it's worth buying good quality. I once got anti-blister socks from M&S and they actually gave me blisters, lol!

[Helen]

Hi Tina!

Thanks again for your help. I went to the physio and it is runner's knee. He's given me stretches and says I can walk as much as I like, but not to run until I'm completely pain free. Anyway, I think I was right to go -- he said I'd managed it quite well with stretching, but that if I'd let it go for months I could have been permanently off the roads! Anyway, I'm going to ease back into running when I get back from my summer holidays in 2 weeks, and then I'll see how I get on.

I'm a bit disappointed with my diagnosis as it seems to be structural rather than something I can do something about, but I'll work on stretching more and strengthening my quads.

Thanks again!

Helen

[gossipgal]

Have been wearing normal socks and they get very wet at the gym. Might pick up a a few pairs

[tina]

Helen - glad you went to the physio now then rather than later! It's good to know what's wrong and now you can focus on getting it better. Don't be disappointed at all, eventhough it's structural, it's not that serious a condition and it's very common with runners, especially beginners. I think you probably have over trained a little bit (i.e. increased your mileage too fast) and when you're ready to start back again, if you start really slowly, increase the distance you run slowly and just keep an eye on it, you'll be fine. Follow the physios advice and do all the exercises he's given you and you'll be fine. I think strengthening your quads and hamstrings is important as is improving the flexibility of your quads, hamstrings and hip flexors - yoga would be great for you! Also, make sure you have the right type of running shoes for you - get a gait analysis done if you've not had it done yet.
I don't know if you did the couch to 5k programme to begin with, but it might be a good idea to download that and then when you're ready to start back, start from week 1 and that way you'll make sure you're not over doing it - it might feel a bit slow for you now but I think it's worth being patient in the beginning, rather than risking re-injury and having to take even more time off. Good luck!

GG - yeah, defo worth it. If you socks get soaked it's not only uncomfortable but also can cause blisters.

[goldilocks]

Hey all,

goina start the couch to 5k today so thought I'd hijack this post for a bit of motivation!haven't done any proper exercise ever really (I'm not exactly the sporty type and very lazy!) but I did used to run when I was in school so I thought okay time to get back to it!!I don't need to lose much weight really but I badly need to tone so I'm really just doing it for fitness purposes!anyway any tips/advice on both running and diet would be much appreciated!!

[tina]

Good luck Goldilocks! let us know how you get on

[Helen]

Hi Tina,

Congratulations on your pregnancy.

Just coming back to report on my progress after all my knee injury complaining earlier in the summer. Well, I have been religious about doing my stretches, I do them morning & evening as well as before and after runs, and it really does seem to help. I took about a month off from running until the pain subsided, and then went back to walk / run (vaguely following couch 2 5k). I am MUCH better now, and am running 3-5 k about 3 times a week (sometimes twice a week, sometimes 4 times). I think I'm probably always going to have to watch my knees -- I'm actually OK running now, but sometimes sitting in the same position for hours, or walking to work wearing work shoes instead of runners, I feel a twinge. But I'm very glad to be running again. I'm hoping to do the 5 mile Simon race in the Phoenix Park next month, but if I'm not ready for it I'll definitely do a 5k in December either in Marley or the Phoenix Park (I'm away this Sunday & can't do the Rathfarnham 5k).

I'd like to speed up a bit, and I also think i could do with some breathing tips, but I'm getting on OK!

I'm starting Pilates tomorrow, so hopefully that will be a help too.

Thanks so much for all your advice and for advising me to see a physio.

Also, to anyone asking about sportswear (I know people have been asking about socks / bras etc), Champion Sports had 20% off all Nike clothes all last week -- maybe the sale is still on this week if anyone is interested?