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non couch to 5k

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Drell Jan 2015 2:27pm, 3 Jan 2015 1,863 posts	Quote Pin Drell Anyone have any advice for a pretty fit person who wants to start running, but is worried about their knee? I suspect the usual couch to 5k programmes would drive him crazy. He takes a lot of exercise (over an hour pretty much flat out on his exercise bike most days), and has no trouble walking for 10 miles or so, sometimes further. But he fell and injured his knee some years ago, and is really nervous that running will exacerbate it. When we first started walking it used to hurt after five miles or so, sometimes sooner, but as we've done more it seems to have become acclimatised. So I'm hoping that a gradual introduction to running, along the lines of a couch to 5k, would work, but don't quite know where to start. Maybe just accelerate the normal programme, do each session twice, say, rather than for a whole week? Or start off with 60 or 90 seconds of running, rather than at 30 seconds? Any suggestions welcome!
More mulled wine, Vicar? Jan 2015 2:35pm, 3 Jan 2015 3,047 posts	Quote Pin More mulled wine, Vicar? I'd suggest a very cautious RWR programme - short run intervals interspersed with longer walk intervals. Start with running 1 minute in 10. Then run 1 minute every 8. Keep run intervals at 1 minute till he reaches 1:1. Then, if he can do that for 30 minutes without knee pain, gradually increase the runs, keeping the walks at 1 minute, till he's running the lot.
Drell Jan 2015 5:25pm, 3 Jan 2015 1,864 posts	Quote Pin Drell Thanks, Rev. I suspect that running 1 minute in 10 would drive him crazy, as it wouldn't feel like exercise and would take quite a long time -- half an hour for only 3 minutes running.
Drell Jan 2015 7:34pm, 3 Jan 2015 1,865 posts	Quote Pin Drell Bump
Ouchling Jan 2015 7:50pm, 3 Jan 2015 203 posts	Quote Pin Ouchling Maybe do C25k but with sit ups, press ups and so on instead of walking breaks? Much more knackering than walking, but not too heavy on the running.
totalbeginner Jan 2015 8:29pm, 3 Jan 2015 78 posts	Quote Pin totalbeginner Why not suggest try the couch to 5k. If the whole point is to ensure the running doesn't exacerbate the knee injury no issue after starting, you could possibly look to expedite the weeks and do two runs then move onto the next week instead of running three times before progressing . if he alrrady has a good level of fitness the running programme would be extra to his usual workouts at least initially anyway ?
totalbeginner Jan 2015 8:32pm, 3 Jan 2015 79 posts	Quote Pin totalbeginner Also the first week of the NHS choices couch to 5k is running 60 seconds the walking 90 seconds. You basically have 5 min warm up walk then start the intervals 60 then 90 for 20min. Then 5 mim brisk walk to cool down
totalbeginner Jan 2015 8:32pm, 3 Jan 2015 80 posts	Quote Pin totalbeginner nhs.uk
Ninky Nonk Jan 2015 1:23pm, 4 Jan 2015 1,865 posts	Quote Pin Ninky Nonk lm.facebook.com
Ceratonia Jan 2015 1:30pm, 4 Jan 2015 1,990 posts	Quote Pin Ceratonia I have a couple of friends with pre-existing knee problems who've started running and both found the running made their knee get bad pretty quickly. Both ended up getting programs of exercise from physio to strengthen the muscles around the joint, which seems to have helped. Maybe the c25k knee exercises would be a useful thing to do anyway? nhs.uk