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  • Writer's pictureCheeziFit

The Bees Knees or Sore Knees?

Wow! We are now on Week 3 and the last 2 weeks have flown by. Massive congratulations to everyone who has finished Week 2 and are now starting the next chapter in their Couch to 5K journey.

For anyone who might have struggled with Week 2 and is feeling a little daunted at the prospect of progressing to the next level, it is absolutely fine to repeat a week in order to build up your strength and stamina.

Please don’t feel you have to progress to the next week until you feel ready to.

It is not a race or a competition so you can continue at your own pace and listen to your body.

After two weeks, are you feeling "the bees knees" or are you suffering from sore knees? Several people have mentioned that they have suffered from knee pain and the NHS have helpfully produced some information on knee pain and other running injuries together with advice on what to do, please click HERE for more information.

In addition there are some NHS recommended knee exercises for runners too, which can be accessed HERE .

I always start the week feeling really positive and thinking of the health benefits that this challenge is bringing not to mention the fact that I am just 3 runs away from the next week – not that I want to wish my life away!

Adults should do some form of physical activity each day and any activity is better than none. You should aim to reduce the time spent sitting or lying down and break up long periods of not moving with some activity.

Adults aged 18-64

Aim to do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity and on at least 2 days a week do strengthening activities that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms)

Adults aged 65 +

Aim to be physically active every day even if it is just light activity e.g. getting up to make a cup tea, dusting, vacuuming etc. However, IF you are already active, then you should aim to do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity and do activities that improve strength, balance and flexibility on at least 2 days a week.

Moderate intensity activity includes but is not limited to brisk walking, water aerobics, riding a bike, dancing and hiking and vigorous intensity activity includes but is not limited to jogging or running, aerobics, fast swimming, football, energetic dancing and martial arts so by staying on the Couch to 5K programme you are achieving over and above the recommended 75 minutes of vigorous intensity activity - well done you!

Muscle strength activities include but are not limited to carrying heavy shopping, digging the garden, lifting weights and Pilates so why not combine your Couch to 5K with a Pace.Pilates class to compliment your exercise regime. Click HERE to visit our sister site.

Always consult your Doctor if you have been physically inactive, before starting any new exercise regime.

Download the official C25K app via the NHS website, click HERE

For further information, please contact us at

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