Advice needed
 

Can I ask some advice of you more experienced runners. I just finished the 2nd week of the c25k programme and I am looking forward to moving onto week 3. However, on day 2 of this week, I was running over some rough ground and felt a bit of pain in my knee. It soon got better so I just carried on with the rest of the run/walk. Today I ran again, and I again felt some pain in that knee while running (but not while walking). The pain is not severe at all, but it is a slightly sharp pain rather than a dull ache. I completed my run today and walked home again without any pain. I have since been sitting with an ice-pack on it, and have taken some ibuprofen.

My question is this: what should I do if the pain is still there on Monday? Should I continue with the programme and stop only if it gets worse, do week 2 again, or rest completely until there is no pain?

My preferred option is just to continue unless it gets worse, as in all other respects I feel ready to move forward, but I don't want to do any damage to myself. What do you guys think?

Well, I am going to be the voice of caution. Be careful! If you are having trouble with a particular week, do that week over again or do an intermediate of that week and the next. If you push yourself too hard, you get sloppy. When you get sloppy, your body form isn't what it should be and you may very well get hurt. Look at me. I've been dragging around since Tueday's run when I hurt both my knees. I think once you get tired, you don't have as much control about proper foot placement, which leads to injuries. So, do what you feel you can. Once I get up and running again, I will have no trouble repeating a week or modifying the program if needed. The program is just a guide to help you, not hinder or hurt you. Do what work's best for you!

I agree with webweevil. Take care of your knees and listen to your body. If you need to take a few days off the program and just walk, or if you need to repeat weeks, then do it. I had off and on sore knees my first winter of running and taking it easy when I needed to allowed me to run my first half marathon the following May. I was somewhat undertrained for it, but better than being injured and unable to run.

Helen, I think Lucozade is a UK thing. Here, we have gatorade, powerade, and I think a couple of others. Most races use gatorade, so that's what I'd buy to train with if I wanted to use it. So far I've been going with the theory that running without carbs on your long run will help teach your body to burn more fat rather than relying on constant top-ups of sugar. I think I'll try a couple of gels on one run though, because it will probably be a good idea to have the extra fuel on race day if I can stomach them.

I've been really busy the last couple of days dealing with a few minor disasters in my life. Including cleaning up a small flood in a rental house we manage. Which of course happened a couple of days after the tenants moved out and left the place a complete mess. So between cleaning, mopping up water, tearing up flooring, carrying away furniture and assorted crap left behind, my body is totally sore and tired. And let me know this morning when the run I went out for quickly turned into a walk/run since everytime I got going at a comfortable pace (which was slower than usual anyway) my lower back started aching until it got so painful that I had to stop and walk. It was very frustrating, but character building I'm sure. And I did finish 11.4k even if it was much slower than usual.

Pachy, I'm a little less conservative about running with pain. I'll do it. If I sat out every little twinge I'd never run (kinda sounds like my plan now anyway!) BUT, BUT, BUT, if the pain doesn't go away after a couple of days, get worse with another run, or is sudden and sickeningly sharp, back off!! And I agree complete with webweevil and only me--if you push yourself too hard, your muscles will not be able to protect your body and you can really hurt yourself.

One other thing to bear in mind that I learned the hard way--in addition to training your aerobic and anaerobic systems and your running musculature, your skeletal system needs to be trained. Changes (good ones) occur in your joints, ligaments and bones with time. Your muscles and energy systems can handle a long distance run before your joints and bones really can. I learned this the hard way with a stress fracture two weeks before my first marathon. So build slow, 10% per week max, and take your time. Repeat a week or two if you need to.

Anne

Hi! I read a post a while back written by someone who ran their first race. It was really inspiring and I would love to find it again, but can't. The part I remember most was when she crossed the finish line and declared, "I am an athlete!" I loved it! Can someone repost that, maybe, or tell me how to find it? I tried searching but that didn't help.

I had my own little victory today - I've never been a runner or any kind of athlete, but today I was able to run continuously around my block, 10 minutes, without stopping. I wouldn't have told you that was possible 18 months ago. I know I'm preaching to the choir here, but don't let anyone tell you that an old dog can't learn new tricks. I'm 50 and look and feel better than I did at 30.

jemmama

And you've come a long way! Looks like you are at goal now - Congratulations! I'm 41 and already look and feel better than I did when I turned 40. Can't wait until I can say I look and feel better than 30!

I think age gives us a little advantage that we didn't have a decade or two ago! Wisdom.

And WTG on the 10 minute jog. I stand amazed. I'm fussing about 90 seconds that I'm doing as part of a C25K program. You go girl.

Softballmom, thanks! I've been hovering around my goal for a while and it's wonderful. I have to maintain, or I'll have NOTHING TO WEAR, since I got rid of my bigger clothes :-D

Hey, your numbers are very similar to mine. Though the only way I'd ever get to 115 would be by multiple organ donation. You're doing great - keep it up!

I've been doing cardio exercise for a year now. That has made it possible for me to run. If I can do this, I know anyone can.

jemmama

I also just went out and had a blast. I had planned on jogging the entire distance, but I realized as soon as I stepped out of my door, that running at 2:30pm isn't a smart idea! So, I jogged/walked 5 miles. What I did was run for the length of one song on my MP3 player and then I walked for the length of the next song. I did that for the entire 5 miles. It was fun, but I shouldn't have done it during the middle of the day. Doing the 5 miles only took me 62 minutes!!

I did 7 miles a bit faster than marathon pace this morning on the :tread:. It felt quite good although my hip was a bit sore as soon as I stopped and started walking to cooldown, even though it was fine as I ran. 14 miles tomorrow, in theory!

3.5 miles today. Yippie!!

Woo hoo! The 14 miler today went so much better than last Sunday's 12 miles. It was either the lucozade, the increased quantities of carbs I ate yesterday in preparation or the fact that I made a real effort to slow my pace down, but I ran almost all of it - just one planned walk up a steep but short hill and a bit of a walk after 11 miles to walk off a bit of hip pain before I ran the rest. I actually got to the end feeling like I could have gone further which is good considering it was my longest run ever! I'm feeling far happier about my running this weekend, fingers crossed I can keep it up!

Romanticizing
 

Hi! I just started the C25K program. I made this morning my first day. I am SUPER excited. I've always been a walker of a sort, and I've got this image of the perfect moment, like the NIKE commercials of the girl with her hair blowing in the wind, running down the highway, you know what I mean?
I've delayed even trying to start training to run, excuses and such. I decided that I was far too big to be a runner. Then I stumbled upon this thread, then the Cool Running site, then the C25K thing, and I decided that excuses are lame, and that I can do anything I want to do.
I guess I just wanted to say hello and make my presence known...:carrot:

Welcome, suspendagirl.

Great job Helen! Hitting new distances is such a neat milestone. I did have to accept that I had to slow down the long runs slightly as I got into longer distances.

Today must be a good day for long runs. After deciding at 6am yesterday that sleep was more important than running, I went to bed early last night and forced my self out of bed at sunrise this morning. That's 4:50am around here. I went out at about 5:10 and started running 30km was on the schedule for this morning. My last run though, was Friday's terrible 11km, so I told myself I'd re-evaluate after 5km and change plans if needed. I felt great though, and ended up deciding to just run 32k/20 miles and get that hurdle over with. I ran a nicely flat bike path along the river out past a beautiful waterfall. Only 3 brief stops, one for a portapotty and 2 at water fountains to refill my water bottle.

Great milestones YP! and Only Me!!

I was up early too, but not as early as I wanted to be, but I ran 8.73k, went well only took me 1:02, which is good for me... I ate too many carbs yesterday too so maybe that's why it went so well... It's gonna be a hot one today! I love heat when I don't have to run in it!

Ilene, too many carbs makes for great runs! Great job on the long runs, Helen and Only Me.

I got out this morning. 3 miles, 45 min pushing the baby jogger. It was hard, but good. Finally starting to feel better.

Anne

Definitely, I've decided that until October there's no such thing as too many carbs as long as they're good ones!

My carbs yesterday consisted of Chineese food, crackers, cheese, pizza and beer :faint: Are they good?? Don't answer Helen, I know the answer to that one :lol: ....

Hope no one minds if I join in! I'm pretty excited about improving on this one individual cardio activity that I truly enjoy.

I started running about 20 pounds ago ... time-wise that was about 6 months ago (yeah, weightloss has been *really* slow lately). I've trained extremely slowly - I've been cautious because I still carry so much extra weight; I didn't want to cause harm to my body and joints. I've also had a couple periods where I took 2-3 weeks off of running because I was feeling not 100% in my knees or hips. I've been really conservative about that. I've also only run on a treadmill - I think I'm still a little shy about running outdoors, and I will admit that is because I still look *far* from what an athletic person should look like. Silly, I know, but I guess I feel vulnerable to comments from people "outside." I don't want to lose motivation because I hear something that bothers me.

Anyway, I'm very proud because I ran for 28 minutes straight the other day and yesterday I did 35 minutes total (but split 10 minutes on, 1 minute off). I'm quite slow at 4.6 mph, but still I'm excited!

It amazes me what my body is now capable of. Six months ago, running for 1 minute seemed like such a *long* and excruciatingly painful time. It is incomprehensible to me that now I can go for at least a half hour and still be capable of carrying on a conversation. It boggles my mind that I'm at this stage! I've always wanted to be a runner, but being so overweight for my entire life, I thought it was just a pipe dream. Finally one day I just started. I thought, if I wait until I lose weight to run, I'll never run. It was difficult to stay motivated in the beginning because it was so tough, but then that 1 minute turned into 2, then 3, then 4 and up to 10 minutes and now 28 minutes straight?! I'm ecstatic.

Now, I have a question for some of you experienced runners...should I focus more on increasing time, or should I try to increase speed (as you saw, I'm not the fastest)? I'm leaning towards increasing time/distance - I typically train now where I'll run 10 minutes on, 1 off (even though I can run longer than 10 minutes). I only run 2-3 times/week - this is again because I don't want to put too much pressure on my body with higher intensity cardio. My other cardio is either biking or the cross-trainer. I play floor hockey as well and there I have short bursts of speed - so I was thinking that might be good enough now for working on speed. Actually, I'm not sure that speed is that important to me, it's just that so often when I see speed charts and things that approximate calories burnt, the slowest speed they list is 5mph, so I get the impression that I'm just toddling along...

Thanks!

Welcome Lekker and Suspendagirl!

Wow, 28 minutes Lekker. I'm impressed! I'm currently doing the Couch to 5K program from Cool Running. It will be Week 3 for me next week which includes a three minute run segment and I'm gearing myself up for that.

I finished up week 2 of the C25K today. It was much easier than the previous days from this week. I actually ended with a 3 minute segment that, while harder, was not difficult. I actually impressed myself, and found that my head games are my weakness. Now that I know this I will work on positive thinking.

I do have a question for running in the heat. Yesterday at the ballpark with our girls tying those gel wraps around their necks for cool and comfort, I thought what an idea for me when I am running in the 90 degree heat. Do any of you find that that would be a problem? I like going out right after work since I'm not an early person and once I get home I tend to get busy. I carry my water bottle, but would a cool neck wrap help or hurt? I'm thinking for the long haul when I start doing 5Ks and etc. Don't want to get use to something that won't benefit later. I also noticed you guys discussing fluid replacement drinks while training. Could you give some more detail on that for me to tuck into a brain cell for later when I'm ready to use it? Thanks..

Welcome Lekker and Suspendagirl ... I love newbies to running :dance: !

softballmom -- I've never heard of a cool neck wrap, so I have no idea if it would help or hinder...

Lekker -- I would think that doing both speed and length work would benefit... I love doing speed work and consider it HIIT (high intensity interval training) specially on a tread mill.... I'll warm up for 5 mins... then do a light jog of whatever feels comfortable for a minute then bring it up to another speed for a minute then bring it back down to a jog again. When I first started I would jog at let say 4.5mph then run at 5mph, then jog at 4.7mph and run at 5.1, and bring it slightly up every minute... These days on the treadmill a jog for me is 5mph and a full out run is 6 to 7mph... I can never run that fast outside for some reason... I like to do my long runs outside early in the morning, and I guarantee you that if anyone sees you out early in the morning jogging, they will NOT comment ... they will only have admiration on your dedication to the sport...

Nice way of thinking Ilene. I'll have to remember that the next time I hesitate to exercise outside.

:wave:

Half-Marathon Training has OFFICIALLY STARTED :faint: I did a mile and a half this morning! :rofl: I thought it was 3, but I obviously grossly underestimated! :rofl: Never mind, I'll do better next time, promise!

Off to the gym for the heavy stuff now, the kickboxing later! Next run Weds AM!

Oh and as for running in the morning, this morning was the first time I've ever got out of bed early enough to exercise before breakfast! I am SO hungry now! There were some dedicated dog walkers and some other joggers about, and I always think "respect to them, I could never do that" when I see people jogging in the morning. Well I did it today - I feel annoyingly peppy! :hyper:

Ilene (et al.) My dd's softball team uses these little neck wraps which are sewn up like a thin tube with some type of gel substance in the middle. When they are soaked in cold water they expand and stay cool for quite a while. My daughter loves catching and she especially likes the wrap as they keep her cool under all the gear.

It was just a lightbulb moment when I was running yesterday morning that they may work to keep me cool. The temps were better, around 80 degrees, but the humidity was very high. I just don't want to get used to using if they would become a nuisance during a race, etc.

Thanks for the words of welcome, everyone!

This morning I got up for a run (on the treadmill) and I did 3.5 miles total at 4.7mph (about 6 minutes of that was walking)! I will probably do my next run on Wednesday or Friday. I've been finding it easiest to run in the morning before I have breakfast (or at least on a really empty stomach). Another girl was in the exercise room with me this morning (there's one in our apartment building) and she was really chatty, so I was conversing for the last 15 minutes while running. :)

Ilene - thanks for the input...maybe once a week I will try to do some speed training. :)

softballmom, I'm not sure if neck wraps would stay in place without chaffing or being annoying. If you can get some easily enough, it's probably worth trying. Anything to make the heat more comfortable. Some races do give out wet sponges though, and I've thought about bringing a sponge with me on really hot days and wiping down my head and neck with cold water when I pass a water fountain.

2frustrated, great job on getting up this morning. Sorry about the distance mix up. :lol

I'm heading out for an easy 30-40 minutes soon before picking up my older kids from day camp. The 2 year old cried when we left the camp without her sister, but she seems to have adjusted.

Edit to add: About 35 minutes/6km done!

Softballmom, I was also thinking that the neck wraps might be hard to keep in place. The heat sure has been unbearable a few days here, though, so I wouldn't be against trying it. I have a hard time running holding onto anything though. I even have a problem with holding a water bottle. I don't know why--just makes me feel lopsided or something. I must get over that though, or it will be a very, very long summer!

Do any of you belong to running groups in your cities? I'm tempted to join one, but I'm afraid that they will be far more advanced than me. Any thoughts? I don't know anyone who belongs to it, so I don't know who to ask for details. Quite honestly, my husband and I moved here about 3 years ago, and I can pretty much say that I haven't met any friends. DH works with a lot of people his age, and I've met some people through him and his work, but no one that I can legitimately say our friends of mine. Sometimes it makes me sad, so I'm trying to come up with various methods of meeting new people!

Lekker--I really like to mix it up quite a bit. I like to run intervals some days, and some days just go on longer, easier runs. I'm a prisoner to my MP3 player....some days I'll do intervals by running as quickly as I can during the chorus of the songs and slow it done during the versus. Other days, I'll walk one song, then jog the next, etc. I have self-diagnosed exercise-ADD...I'll get bored if I don't switch it up quite frequently.

Ilene, you're so right about exercising in the morning. Also, it seems like some of the nicest people are out early.

iowasteph - so I don't feel as lopsided with my water bottle I usually change hands after every track on my MP3 player. Then at least I'm working both arms vaguely equally, and it kind of keeps me focussed because I'm switching it over quite often rather than "just" running.

I haven't joined a running club. I emailed one about joining, but haven't got round to doing it. Partly I still think I'd be too slow (even though I wouldn't be, the bloke I emailed said that about 70% would be faster than me, but with some about the same and some slower). The main reason though is just that the times don't suit me - they meet at 6.30 on Tuesdays, and it's rare I get out of work and back in the right part of town by then, and I prefer running in the morning anyway. If I don't run on a Tuesday morning and don't get out of work on time I might end up skipping the run, but if I do run on a Tuesday morning I might be too tired to run the club run too. I had the same problem with a running group I used to go out with - they ran at 6.15 on a tuesday (tuesday is running night round here!), but I'd always get delayed at work and miss them.

I love running early in the morning, it's so much quieter and nearly everyone out there is doing something healthy. You get a lot of smiles and hellos.

No run today, it was my cross training day, but back in the saddle for 4 miles tomorrow.

Hello everyone! Welcome Newbies, keep up the good work Softballmom!

Weekend was great. I finished my 10k race and was pleased that I was able to run the whole thing fairly easily. I was a little worried when I showed up and found out the course was hilly. Hills! What are hills? Around here my runs are flat as a pancake. Luckily all the big uphills were at the beginning of the race, with one in the middle so by the time I was tired it was a pretty easy course.

I got up and ran this morning again. I do love running in the mornings... I just hate the getting out of bed part. We have had a couple of pleasant days, but the humidity is going to start climbing again.

Hope everyone has a good week.

Helen, thanks for the info on your experience with running groups. I live in a college town, so my big fear is that everyone will be 20 years old, svelt, and speedy! I guess I won't know if I don't try (as I shrug my shoulders). Good idea on switching hands with your water bottle. How many ounces of water do you usually carry with you?

I did a nice 3 mile run tonight at nearly sunset. It was a great, invigorating running towards the sunset. It almost like a running dream or something from a movie. Now I know what Rocky felt like when he was running those stairs in the movie. Anyone remember that?!

Skinnyjeans, congrats on the 10k. I wish we had more 10k's around here. I've searched and searched, and I only came up with one in September.

Have a good night, and happy running!

I know how you feel. I also live in a college town. I see plenty of 20 year olds running daily - bouncing around like some gazelle. All those skinny perfect looking bodies. It makes me want to yell out "Eat something why don't you. Shouldn't you be at some keg party?" :devil: Darn them, making us normal people look bad. ;)

I got in 6 miles in just under 54 minutes last night - woohoo - that's my longest continuous run in about 3 months! Maybe i'll go for 7 this weekend :)

iowasteph - I have no idea how many ounces I carry with me :dizzy: It's 500ml if anyone know how that converts...

I did a good 40 minute spell on the treadmill, covering 7.6k. Tomorrow is a 7 miler, I've got a support for my knee which I'm going to try out. I improvised today with an old tubigrip from when I broke my ankle (which was about the size then that my knee is now), it seemed to help so I went and bought a proper one at lunchtime. Fingers crossed sorting my knee out will also help my hip, it's been far better today than normal. They're never bad enough to stop me running, just a bit niggly. If I can keep going til the end of next week I'm taking a week off for my holiday anyway so they'll get a bit of time to heal up and rest.

I look SO MUCH BETTER than I did in college. How many of them will be able to say that? Hmmm. And FWIW, I think anybody running looks awesome!

Finally!!! I got out this morning, just me, did a nice training run, 3 miles, 40 min, very disciplined 4:1 run/walk intervals. Felt great. Hot, at 5:30 am, but great. About 12min/mile pace on the running segments.

Another aquathlon tomorrow. Let's see if the 2 days of training this week pay off.

Anne

REST DAYS!! Do you have them? How many per week? Do you just rest from running, or from all cardio?

Thanks!!

:wave: :D I did 2 miles :lol: In 24 minutes, not bad, considering I only ran a few minutes and the rest was fast walking. Me no like the :tread: dreadmill! :no: It seems somehow that I can't get into the stride that I want, so I'm either too fast or too slow, a speed that seems fast on the display feels slow, but anything faster is too fast :tantrum: Also, it's SO boring, I tried watching the TV but it didn't help. Although there was a :cool: Right Said Fred music video on :rofl: Those guys were so screamin :yikes: But I loved them anyway! Ah 9 year old crushes :love:

Oooh and the display reckoned I burned 250 calories off! :D Enough to compensate a little bit of my meal out tonight :D

I rest completely on Sunday ie trying to stay in bed sleeping! I run every other day, put my weights into 4 day splits so that muscle groups get a whole week to repair, and I kickbox every other day (alternate with running ISH). So a bit of both!

Hi midwife, I take at least one rest day a week, sometimes two. Ideally, I swim, run and bike each twice a week during tri season with more running and less swimming and biking in the off season. Sometimes I double up (bike to the pool and back, run in the a.m. and swim p.m, although less so these days due to time constraints. I also do a long run (>1.5hr) and a long bike (> 2.5-3 hr) on weekends. Before DD I also used to strength train twice a week on one of my easy days, but these days that's gone.

2F, I hate the treadmill too. The only thing I can ever do to keep myself interested is to run ladders on it, start real slow, and step the speed up every couple minutes until I think I'm about to die and then step it back down. I'm far too uncoordinated to even think about watching TV since I'm afraid I'd be splatted on the back wall in about half a second. If anybody knows anything good, please post! I have some business travel later this month and that usually means hotel treadmill.

Anne

7.6 miles this morning, in 70 minutes. Slower than last week, but I ran harder yesterday than I did on Tuesday last week.

Rest days - at the moment I run 5 days, cross train 1 day and rest 1 day. I run Tuesday, Wednesday, Thursday, Saturday and Sunday and cross train on Monday. Friday is my rest day, before the weekend because it's harder, and it also works for me because I have an evening class on a Thursday and it's a killer to get in late then get up in the morning to exercise. To be honest, for general fitness I'd rather run 4 days and weight train more, but at the moment I'm focussed on marathon training which means I run more and do other stuff less.

Did 3.5mi in 31 minutes this morning...DH and I are 'toying' with the idea of a marathon...it is in December in Dallas...I think I will be able to do it because I've done 2 half marathons...I just can't seem to get over the 'mental hump' of 13.1 miles! That is the furthest I have ever run and I have yet to surpass it...

According to my training plan, I'm scheduled to surpass that 'hump' in October with a 15 mi race...

I remember how hard it is to finish a half...and then do twice that amount? my mind does not like that! But, i know I can do it :)

If you can train for it you can definitely do it! I've only done one run over 13.1 miles (last Sunday), but I've built up to it steadily, and it was surprisingly doable. I'm just hoping the same goes for the rest of marathon training!

I agree that your mind tries to talk you out of running longer distances. 26 miles seems unbelievable to me also. The longest I have run yet is 10. But I'll be running it before I know!

Right now I am running 4 days a week, cross-training 2 of my off days (and 2 of my running days) and taking one day off totally. My off day is Sunday because Saturday is my big day and I wold be too tired to really do anything.
Today is a cross-train day and I have my first Yoga class. Should be interesting.

The holiday weekend is coming up. Woohoo! Not going anywhere. Not doing anything (other then regular workouts of course). Should be fun! Tonight is supposed to be the Detroit/Windsor fireworks, we co-celebrate Independence Day with those Crazy Canadians. But it is supposed to storm so I will be staying warm and dry. Thank you very much.