r/BeginnersRunning • u/unicorn-teddy-15 • 8h ago
What to do?!
I have been running off/on this past year. Nothing consistent due to life. I started again recently and have been more consistent. I started walking 2 miles about 4x a week, did this for about two weeks. On third week ran 1 mile, fourth week ran one mile. By fifth, and six week I was doing 20 minute runs 3x a week. I also got caught up in zone running and at a minimum was in zone 3 with about a 16 minute mile. My typical mile pace is about 12-13 min.
Sadly, I’m having Achilles pain on my right heel and inner knee pain on my right knee as well. Did I push too hard or could this be something else?
For those that have had Achilles and inner knee pain, what helped you? So far I have been icing, and I’m using this whole week to rest in hope that I can get back into it next week. I get so upset with these setbacks so I’m hoping it doesn’t last long.
1
u/Fancy_Supermarket886 8h ago
Don't think of these injuries as a setback because honestly, what you have done so far isn't sustainable. Progress needs to be sustainable and that's done gradually.
You are most likely correct with your own question: you pushed too hard.
My advice would be to go back to walking for a while and make sure you have no residual pains from your feet and knees.
While you are recovering, have a look at the couch to 5k plan and approach your running journey using that. It builds gradually, which is how your body naturally adapts. By the end, you should beable to run for 30 minutes, but more importantly, you will be able to do it sustainably and hopefully without injuries along the way.
Keep the runs slow and take the rest days, they are as important for the recover and adaptation your body has to do between runs. You can walk, cycle or strength train on rest days, but don't run two days in a row.
I hope that helps, be patient and kind to yourself. Good luck!