HI
I have just done week 4 run 1. I found it really difficult and a big leap from last week. I am really over weight and on a 1900 calories per day diet but the other runs I found to be doable. This morning i nearly stopped at lest 3 times. I didnt but I dont know how. Also my right knee is very painful after running and even more so the next day. This morning its swollen and acutely painful. Any ideas on the knee?
Anyone else found week 4 hard?
Jon
Week 4 run 1
Re: Week 4 run 1
Hi Jon,
Just wanted to say well done on persisting, and well done getting through a hard run!
I've definitely had times when progress hasn't been smooth and I've wondered what I'm doing running at all! Remember that the running plan is a suggestion: you don't have spend just a week doing each suggested week – you can run week three as many times as you like until you're comfortable and ready for week four.
With your knees, make sure you've got the right shoe on. Not just a running shoe, but one suitable for your particular gait (the way that you run) – that might make a huge difference. If you can go to a small running shop where the assistants are actually runners, they'll probably be able to let you jog on a tread mill and work out exactly the right kind of shoe for you. This probably isn't as expensive as it sounds – they'll offer a range of shoes that are suitable, and if they're doing their job, they'll be the right shoes, not the most expensive. The better shops will offer a satisfaction guarantee – if you don't get on with the shoe after as much as a fortnight, you can take it back, even used and muddy.
Take a look at the surface you are running on – grass or softer courses are much better than tarmac roads.
Finally, you might want to consider R.I.C.E. on your knees. Check it on Google.
Hope that helps. You're doing a brilliant thing, so keep it up! Happy running,
Benjohn
Just wanted to say well done on persisting, and well done getting through a hard run!
I've definitely had times when progress hasn't been smooth and I've wondered what I'm doing running at all! Remember that the running plan is a suggestion: you don't have spend just a week doing each suggested week – you can run week three as many times as you like until you're comfortable and ready for week four.
With your knees, make sure you've got the right shoe on. Not just a running shoe, but one suitable for your particular gait (the way that you run) – that might make a huge difference. If you can go to a small running shop where the assistants are actually runners, they'll probably be able to let you jog on a tread mill and work out exactly the right kind of shoe for you. This probably isn't as expensive as it sounds – they'll offer a range of shoes that are suitable, and if they're doing their job, they'll be the right shoes, not the most expensive. The better shops will offer a satisfaction guarantee – if you don't get on with the shoe after as much as a fortnight, you can take it back, even used and muddy.
Take a look at the surface you are running on – grass or softer courses are much better than tarmac roads.
Finally, you might want to consider R.I.C.E. on your knees. Check it on Google.
Hope that helps. You're doing a brilliant thing, so keep it up! Happy running,
Benjohn
Re: Week 4 run 1
hi,
i found week 4 hard too, thats why im repeating it till i can comfortably do it! i notice this post is a few months old wondering how you got on?
i found week 4 hard too, thats why im repeating it till i can comfortably do it! i notice this post is a few months old wondering how you got on?