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