Any Couch25K new starters?

If you go to www.coolrunning.com, there's a page called 'Stay Loose' that has some great stretching exercises to loosen you up before running. I do a compact version of the routine they suggest and find it makes a massive difference to how much I enjoy the run, and also how much I feel it afterwards - especially knee and shin aches.

I had a bout of sore shins a few weeks ago - I found a few exercises that seemed to help.

• Calf stretch: Standing with your heels hanging off a step or kerb, then dropping until you feel the calf stretch, standing up on tiptoes, then dropping again for a few reps
• Shin stretch: Bring your heel up to your bum, grab hold of your toes, and pull your toes toward your buttock. Feel the muscle stretch out along your front upper leg and shin.
• Shin strengthen: This one seems weird but really helped. Sit in a chair, and put one foot on the other. Pull up with the toes of the lower foot, and push down with the upper foot as though you're trying to stop the lower foot rising. Hold for 10-15 seconds then swap feet.

Off the top of my head, those were the key ones that seemed to help. But generally if you spend a few minutes stretching before you head out, or between your warmup walk and starting to run, you should head the problem off (hopefully)

Ladies, sorry to butt in but I thought you may like to know that Aldi have some running stuff in at the moment.

OTheHugeWerewolef thank you, I have looked online but there is so much info on there, I just want some advice from friends instead. I don't know anyone in RL who runs, so thank you.

I don't do any warm up except the 5 min warm up walk. The day-long pain has gone, but they are still sore if I press them. Should I continue to run, but do some stretches beforehand, or do I need to take a break to let them recover first? And then continue where I left off or go back a few weeks?

Vanimal, if you're getting shin pain then pay attention to that! I doubt it's shin splints yet but if you ignore shin pain that can develop.

What's your warmup routine before you start a run? If you don't have one that's probably what's causing it. You need to stretch out the muscles at both back and front of your legs. 5 mins can be plenty, but I have a tendency to leg pain (I am sturdily built) and find stretching before (and preferably after as well) is essential if I don't want twinges for the rest of the day.

Have a google around 'running shin pain stretches' and 'running warmup' and similar. There's lots of good ideas for stretching out there, as well as ideas for strengthening the muscles around the shins and knees. Don't ignore it - you don't want to end up withstress fractures

Good on you Idealism!!! I should have done run 3 week 8 today but its DHs birthday tomorrow so we went out for lunch and shared a bottle of wine (which went straight to my head!!) and then came home and he decorated the round chocolate cake I made him into a lightening McQueen cake except the red icing isn't very red- more pink. DS and DD are delighted with it though!!
He's 32 going on 3!!
Anyway I'll finish week 8 tomorrow and then look forward to week 9!

did my first week 9 run - why does that extra 2 minute make me ache so much!!! 30 minutes is definitely a real workout!

Ugh, I am hoping the shin pain is not shin splints, does anyone have any experience of this?

I don't want to have to stop running :(

ristretto I totally agree, I love having that me time in the morning, and getting back home before DH and DDs are awake :)

Run, then cup of tea, in a silent house - bliss!

AH that's good to know about the (lack of) running jackets, I shall continue running in my old hoodie top.

Rissetro,can you run in the mornings? It will be lighter once the clocks change - I usually go out around 6.45am, when it's still dark, and return home by 7.15am, by which time it is light. I also see a lot of early risers out and about, who are less scary than the night owls! I'd also second (third?) the suggestions of repeating weeks if yuou can't complete them.

OHugeWereWolef, well done on your 25 min run [hgrin]

W6r1 completed this morning, the first 5 min run was tough, I was not out of breath, but just had very achey legs after finishing w5.

My shins in particular were really sore throughout, does anyone else get this? Any idea what would help me before my next run on Monday? A bit worried that this will throw me off course.

ristretto Don't panic. You can always repeat weeks. I repeated wk5 three times, first because I was struggling a bit and then because I had a bit of knee pain. I'm now on wk7 and really enjoying my 25-minute run! I'm at myself because I had no idea I'd ever be able to manage 25 minutes at a decent pace.

If you're struggling with the last 3-minute run, just do the week again - by the time you've done a second week at that level it'll be a breeze to move on, and you won't have put yourself off by making yourself too uncomfortable.

ristretto you can do it - i was very nervous at the start of each week - but so proud when I got through each stage. Just done week 9 run 1 - 30 minutes solid! It can be done. Keep going, you can do it!

All the times I've run in the past I've always just put a jumper on, or a waterproof if it's chucking it down. I suppose I'm a bit 1950s like that You can buy wicking underlayers, as these apparently keep you warmer, but IMO for a 30-minute run it's no big deal to just get rained on for a bit

I do get tempted by those criminally expensive fancy breathable jackets you can buy though...

I have had very achey legs after running the 20 mins straight, and was so tired I feel asleep in front of the tv at around 9pm that evening. But wierdly, looking forward to doing it again tomorrow.

I totally agree, it's about getting that balance right of enjoying yourself but also pushing yourself to do better.

I have ordered a new sports bra, and am ridiculously excited about trying that out at the moment. Now I have some proper Nike capri running pants (instead of my old trackies), I feel like a proper runner.

What do you guys wear when it gets cold? Will I need some sort of running jacket?

It's addictive, isn't it?

According to brother, that's a perfectly reasonable way to keep pushing yourself a bit: if you're pushed for time during the week you can do shorter, more intense workouts or just enjoy the run, and then when you've got a bit more time - say at the weekend - you can start gradually extending your run.

I think the trick is to keep a balance between not pushing too hard and putting yourself off, and making sure you don't get stuck in a comfort zone that you struggle to get out of.

OHugeWerewolef, that is a great idea - stick with the 30 min runs in the week and then longer ones at the weekend.

I am already beginning to think that running for only 30 mins, and only 3 days/week is not very much and I should do more, which is crazy talk for an exercise-phobe like me.

On a different note, I have suddenly just started to notice how many joggers there are in my area, at all times of day. It's a lovely feeling to watch them go by, and think 'ooh, I'm one of you lot too' instead of thinking 'hmmm, I really should do some exercise'

:)

vanimal I'm a bit intimidated by febes' triathlon-ing too

Like you, I have a local Parkrun with coffee in the park afterwards, and likewise want to aim for a PB under 30 mins.

I've also been picking my brothers' brains a bit about how to build up strength and speed: based on what he was saying, I reckon once I've completed the C25K I'm going to try and do a mixture of 'steady' 30-minute runs on weekday mornings when time is short + more intense interval running (my local park has a couple of juicy hills) and then slowly lengthen the time/distance I'm running for at the weekends when there's more time.

The trick really does seem to be not trying to do too much too quickly, and just ever so slowly increasing the intensity. I'm amazed at the improvement already - I think I could get addicted

febes, are you you superwoman in an MN disguise?

I am AMAZED at your triathalon series!

Wow, everyone sounds super motivated already!

I don't think I will be doing a 10K anytime soon, I really enjoy running for the 30 mins a few times a week, but I think anything longer than that will be difficult to squeeze in before I start work for the day, and I'll probably end up getting fed up of it. I am quite fickle like that ;)

I am going to aim for 2 runs in the week, and a Parkrun on Saturdays. As these are timed, I'll try to get a PB of under 30 mins to start with. My local ones end with everyone going for a coffee in the park cafe, so it'll be a great way to meet new people, and perhaps a running partner.

I would also like to sign up to a 5K run when I am done, perhaps one of those Run for Life Tesco/Breast Cancer runs (I don't even know what they are called ) so those will be my short-term aims I think.

And then I'll possibly, maybe, perhaps, I'll think of training for a 10K run :)

As someone 'graduating' at the end of next week !! I need to set some goals. My first goal is to complete my triathlon series which I just found out today the first two events have been changed to a duathlon due to pool problems. My first event is on November 6th and it will now be 1k run 10k bike and 3k run then
dec 4th- 1k run 15k bike 4k run
Jan 29th- 200m swim 20k bike 5k run
I think that will keep me focused for the next few months!! Then I would like to book something else to keep me going. Maybe 'just' a 5k run or even a 10k??

I think training for a 10K has to be the goal here too!

yes definitely a c25k graduate thread. I'm thinking:

1. do 4 or 5 5ks a week for a month to work on speed.
2. do a parkrun
3. new years resolution - to train for a 10k run

anyone else got anyplans?