I am in to my 4th week of the NHS podcast Couch to 5K now. I have skipped week 2 and 3, and completed week 1 in 3 consecutive days.
I tried a run from week 3 and it didn’t feel challenging enough for me.
Today I’ve hit my first problem, at week 4 of the podcast:
“Begin with a brisk five-minute walk, then three minutes of running, 90 seconds of walking, five minutes of running, two-and-a-half minutes of walking, three minutes of running, 90 seconds of walking and five minutes of running.”
My knees feel shattered and can’t take any more. It’s ok to walk but every time I try to run, each stride is painful. It’s like my whole body is crushing through each kneecap. They are strapped up and I’m taking paracetamol, I tried a run after a few days of rest and had to walk.
I’ve done some searches online and found tips to build strength in my knees. The NHS say that beginner runners should do targeted exercises on their knees in the early days.
To help me out, I’ve downloaded the 7 minute work out app. This is a free app which coaches you through different exercises you can do at home without any equipment. This stuff isn’t my bag so I appreciated the visuals!
What’s more is that I purchased some of the in-app premium options. I’ve designed a 7 minute work out which targets my knees and cardio.
I’ve been doing this for 2 weeks now and seeing a great improvement in the strength of my knees. It’s really helped. I’m also at the point where I can do the 7 minute workout twice in a row. It’s built stamina which can only been a good thing for running.
I’m going to head out for my first run after a week or so off!