Couch to 5k

[Aifs]

Wow sweetie you're doing so well. I did Week 2 Day 2 yesterday. I got a stitch that I need to try and prevent happening the next time. It was very bad. My sister used to get it before she started doing Chi Running so I must get some tips from her. Still ran a good distance but the stitch prevented me pushing myself to go a bit further.

[pink rose]

Hi all, I started running about 3months ago now so Im running 3.5 miles 3times a wk going to up it to 4miles this wk,but I suffer fro knee jojnt and ankle pain. I went and got my self the proper runners. I must say they did make some difference. Any ideas what I can do to stop this ache.

[tina]

Hi Pink Rose - well done for getting started and keeping it up. Sounds like you're doing great. Don't increase your mileage until the pain stops, in fact, I would recommend giving yourself couple of easy weeks, just go for a very short slow run more just to keep to the routine than actually exercise. Stop the second there's any pain and if it's bad take a week off completely. It's difficult to say exactly what's causing it without seeing you and having more details but common causes would be tightness in the surrounding muscles so make sure you stretch well after running (not before!) and also weakness in these muscles (that would mean lack of stability in the joints). Hopefully the new runners will help, did you have a gait analysis done?
Also, a very common cause of any joint pain for beginners would be increasing your mileage too fast so as I said above, you might need to take it easy for a while. Also make sure you warm up properly.
HTH let us know how you get on

[pink rose]

Hi Tina, Its more stifness and ache after running more so than while I am running. I do stretches but maybe not enough.

[tina]

Pink Rose, yes then you might have to stretch more and warm up with some dynamic stretches (eg circling your ankles, knee rolls etc - google a bit and you'll find pictures). Also, what's very important is that you walk for at least 5mins before you start running, and then also walk at least 5mins to cool down once you stop running.

[Aifs]

Completed Week 2 Day 3 yesterday morning! Felt great after it. It was a lovely morning for a run. Week 3 - I will see you on Friday (can't do it tomorrow!)

[Aifs]

Week 3 Day 1 successfully completed! I'm enjoying it much more this time around. I fell off the C25K a couple of times but I'm determined to keep it up this time. I don't think I got to week 4 the last time so I will push myself to at least do that. I don't know myself getting up early in the mornings but I feel great. I got a book on Chi running which has helped me with my technique so I don't get a stitch anymore like I used to.

[sweetie1]

Hey, did the 5k dublin dockland funrun and really enjoyed it - registered for the 8k in a few weeks. Just wondering if anyone has a decent 5k - 8k or 10k training plan? Alot of the ones I'm seeing aren't that easy to follow.

[Aifs]

Huge congrats on the run times ladies! Hopefully that will be me soon. I'm starting week 6 of C25K tomorrow. So surprised at myself and how my fitness has improved. It's great.

sweetie1 - I know my friend has been using some 10k apps. Not sure which ones but I'm sure there are some out there. Might be a good start.

[gossipgal]

Day 1 today. Not too bad. Was fitter than I thought from all the walking. Felt it on the last run. Waiting on my new trainers to arrive