What do you guys think of those 0-10k running coach apps? Seems like it could be a good way to manage my progression.
I need something because if it isn't one thing it's the other. My knees were feeling fine yesterday so I went out for a 3k, knees still feel fine but now my right ankle feels all buggered. I'm no good at this on my own lol. I've downloaded an app and I'm just going to start from the beginning as this is getting frustrating. Made more frustrating by the fact that I'm genuinely loving this running thing. Since I started I feel like all I'm doing is waiting for my body to recover so I can run again.
Day one:
5 minute brisk walk then alternate between 60 seconds of running and 90 seconds of walking for a total of 20 minutes..
Give it a shot. I'm not familiar with any of the apps so I can't comment - but if that's the advice from the app it seems pretty conservative; which is good. Better to progress slow, and be left wanting to do more, than to do too much and come up lame.
Speaking from personal experience weight is another factor. It doesn't sound like much but I notice a massive difference in my running with just a 5 to 10 lb difference in my weight.
I've also found that running is the worst possible way to try and "manage" my weight. Sure, running burns calories, but it also coerces me into making the worst possible food choices.
If you are overweight, or even just carrying a few extra pounds after the holidays, I would suggest trying to shed pounds via diet and some other form of lower impact exercise before diving into the running.
A few years ago I was 35 lbs heavier than I am now. I decided I was going to do "P90x" to get in shape. I did one work out, found it too difficult and never did another (except the yoga, I did do the yoga). But, what I did do was follow their meal plan for 90 days and I lost 25 lbs without really trying. I still drank beer too.
But, if weight is not an issue, and building slowly still doesn't work, you may want to see an expert of some sort… I was experiencing some knee pain in 2013 and found out I needed to get orthotics. I haven't had any knee issues since then, but I did have to "start over" just wearing my orthotics around the house for 15 minutes more each day until I could wear them all day, then I started running at just 10 minute intervals.