Couch To 5K

[foofighterjim]

Noooooooooooooooooooooooooooooooooooooooo!

 

Should have been starting my final C25K week this week

 

Looks like I may have done something to my Iliotibial Band (aka runners knee) on my run on Friday night, a lot of pain down the outside of my knee. Have tried putting ice on it and generally staying off it over the weekend, which was just as well as I could hardy walk on it. Not too bad walking today although I can still feel it especially going up stairs, I have decided I had better give myself at least a week off from running.

 

Anyone had this before? Got any tips for recovery? I have seen people mention using an tennis ball on the outside of the thigh, this just seemed to hurt when I tried but that may have been due to inflammation of the band.

[smidsy]

I would recommend trying to get a sports massage booked. The masseuse should be able to diagnose exactly what is wrong and start the process of recovery which you might be able to continue with the tennis ball. Have you ever used a tennis ball for massage before? It can be very painful if you are not used to it. When I was running I first used a massage roller, then a massage ball and finally a hockey ball for any tough knots.

[witch]

I think I would recommend a doctor, or at the very least a sports physio to have a look and see what you have actually done and recommend treatment

[foofighterjim]

Thanks for the advice @simdsy and @witch

 

Sports massage was one of the recommendations but (this may sound silly) I really don't like being touched by people. Admittedly this may be something I'll have to just get over.

 

I think the doctors would just tell me to do what I'm already doing TBH, just stay off it and see if it settles by itself. Reading up on issues on that side of the knee, unless I had an impact injury or done ligament damage there isn't much else it can be.

[witch]

@foofighterjim

A sports physio would have lots more experience to do with what is actually wrong and what might help. They are vastly experienced and really know their stuff, and my doctor told me they know more than he does in this area! Also, a doctor might refer you for an x-ray or a scan so that you can find out what is actually wrong

I dont like being touched by strangers either and a massage is one of my worst nightmares!

Edited July 3, 2018 by witch

[Patrick]

I've had it mate, foam roller helped me no end.

[iDataManager]

I'm planning on starting the Couch 2 5K next week.

[witch]

I'm planning on starting the Couch 2 5K next week.

 

Be VERY careful if it is still hot where you are. Even at the beginning, it is easy to overdo it when the weather is like this

 

I did my at home fitnessblender.com exercise routine on Friday and it nearly killed me (mind you, it was HIIT and Strength training)

[jdoyle]

C25K is meant to be a very gradual introduction. Don't be tempted to do too much, too fast early on.

 

If there is one thing I'd change from when I did it it would be hydration. Plenty of fluid through the week, plenty on hand during the sessions and then immediately after a session.

 

If of any help, the plan our C25K beginners follow is at :

http://docs.wixstatic.com/ugd/d3167d_ec306477f8164041a6606e1cc04d26be.pdf

[foofighterjim]

Decided to bite the bullet and have a sports massage to help as the pain wasn't getting much better by resting. Spoke with them beforehand about how, what, where and when the pain started and they said it sounded like a classic case of ITB (Iliotibial Band), as I originally suspected. Can't say I enjoyed the massage as it was a means to an end and was obviously pretty uncomfortable when working the knotted part in my thigh. I have to say though that it had an almost immediate effect, I had the massage on Thursday and was fine walking and going up and down stairs, I did a 1.5 mile run on Saturday morning to test the waters and I could feel my knee at a few points but nothing that actually hurt.

 

They mentioned about using a foam roller like @Patrick suggested and I have found that helpful but painful unless I take some of my weight off my leg when doing my ITB. I have also found doing stretches has helped now I know where and what I am supposed to feel pulling. Hoping to do the first run of the final week tonight

[DeGrimmy]

I saw this thread way back, but completely forgot about it! I'll be starting the 1st run of my 4th week tomorrow. I'm really glad I've started, and I'm a bit surprised I'm 4 weeks in already!

[pooley]

Keep at it, I started 0-5 in June last year, am now totally addicted to running and am doing my 2nd Marathon on Sunday. Not bad for a 43yr old fatty

[jdoyle]

Keep at it, I started 0-5 in June last year, am now totally addicted to running and am doing my 2nd Marathon on Sunday. Not bad for a 43yr old fatty

 

which marathon are you doing?

[pooley]

Long Course Marathon in Tenby. Hoping for a drop in temperature.

[jdoyle]

Good luck with that!!

 

Off to Day 2 of Race to The Stones on Sunday and likewise hoping for a drop in the temperature (5k and 10k events completed on Sunday and the heat was a nightmare)

[pooley]

Good luck, the heat has paid almost as much havoc with my marathon training as the snow did in February.

 

Enjoy Sunday

[jdoyle]

I did Newport Marathon in April - found running in the wet and snow far, far better than heat. New Forest 20miler in the snow was an interesting event :-)

[pooley]

I did Newport Marathon in April - found running in the wet and snow far, far better than heat. New Forest 20miler in the snow was an interesting event :-)

 

I did Newport too, my first. I agree, cold weather is better for running!!!

[DeGrimmy]

I started my 4th week last night, which has stepped up running time significantly! Last week was 2 90 second runs and 2 3 minute runs, and this week, it's 2 3 minute runs and 2 5 minute runs! I really felt it after, but hopefully, it's worth it.

[HarryMonkey]

Stick with it, it will be worth it.

[foofighterjim]

Well done @DeGrimmy keep at it, just take it one run at a time. You won't believe how far and for how long you will be running in just a few more weeks.

[jdoyle]

sadly recorded my first "Did Not Finish" with yesterdays Race to the Stones. Too much chafing so ended up dropping out after 17.5miles. Disappointed.

 

The event itself was very well organised with 5 pit stops along the way with plenty of loos, water, foodstuffs, medical support and supporters.

 

Will have another go next year.

[HarryMonkey]

Well done for even trying, especially in this weather.

[unixman_again]

For those worried about their diet

[LukeC]

So i completed my first official 10k race yesterday Preston 10K after starting the couch to 5k in January 2018 i have been running 10K for a couple of months now but yesterday i set both my personal best for a 5k (22mins) and 10K (47mins). For anyone who completes the C25K i would say keep going you can do a 10K its well worth it thank you for the bridging podcasts recommend in may.