Anyone fancy starting Couch to 5K on Monday 5th Aug?

Red Welly - I'm sure you will if you stick at it. You should post a picture when you're there :) I need to start eating better if I'm going to fit into my gold Lycra jumpsuit by Christmas too... Joke! Joke I can assure you!

Well done Rosina! How are you feeling today after changing your running gait yesterday?

Emsyj - welcome! I haven't found each week/step harder as such, just different. I'm on week 3 now and was dreading the move up but each level has less walk/run/walk cycles than the previous (so on week 2 you only have 6 run phases per session and on week 3 only 4) so each running bit might be tougher but there's less to face before you finish! Week one's run/walk/run seemed to go on for ages!

Can I join in?? I have just completed the week 1 runs and should be moving on to week 2 tomorrow or Saturday, but feeling a bit cautious as I found the 60 second runs really hard. Is it a big step-up?

I've just got in from W2R1 after a 3 day gap (circumstances beyond my control meant that I haven't been free to go out running this week yet, and this is far too late for me, but I felt the gap was just getting too big since my W1R3).

I really tried to not run heel first (despite Laura saying that I should) and it felt okay, although a bit ploddy and heavy footed. I managed the 90 second runs okay too, although it was a bit harder than a minute, but that's the point, isn't it?!

Tinwe I have the most utterly gorgeous White Stuff fitted jeans which I love and adore - I so hope I'll get back into them one day! (Preferably by New Year when I go back to work!)

I'm meant to run tonight but I'm dipping out, just too hot and my shoulder seema to have developed an annoying ache. I'll run tomorrow instead.

Me too with the cardio, Work!

Poor you Lurking! I bet your painful limp disappeared quickly when you saw your neighbour Well done for sticking with it! Any plans on what to do about those pains in the long run? I found a Physio v helpful and expensive but worth it for one off advice.

I'm feeling a bit DH just got some smaller clothes down from the loft for me which I'd boxed up when I was pregnant. They're a range of sizes but I was disappointed only 4 things fit me, got about another stone for the rest.

No run for me today (I think spin has killed me off)
Hydro pool today, w1r1 repeated tomorrow after a riding lesson then RPM spin on Saturday am

I'm due to run w1r3 tonight, I've been busy all day so ar doing housework as older DD at nursery and so younger DD is catching up on sleep.

Weighed myself before and after DD's lunchtime feed, incredibly changed by 2lb! I've a horrible feeling however much of my weight will hang around until I stop feeding but at least I can improve my fitness!

Am back. W2R2 complete. No tiredness, not out of breath, but Achilles tendon, knee and back all playing up now. Grrrr. They felt fine before I left the house . Will stretch now and bung some ice on them.

On another note, I was just coming back in when I met my handsome neighbour, at least 15 years younger than me and superfit, on his way back from the gym. I am ashamed to say that I pretended to be a real runner and when he asked where I ran, I said airily, "oh you know, I have a route that goes round the streets," attempting to look blasé about it all. My puce face and stringy fringe no doubt made me competely and utterly desirable in his eyes

About to go out for W2R2 (second time round). Achilles tendon better but knee is dodgy so will have to see how it goes. Longing to move on to Week 3 now as I feel I've been repeating runs for weeks.

Anyone else venturing out today?

Just tracked week 1 run 1 and I did 2.3 miles. Been to spin tonight (hard!!)
Going to repeat w1r1 until I can actually run (or stagger) the full 60 seconds

Thanks Goodas, I'll try those

Well done Daydream too! I prefer running off road but find the uneven ground tougher on joints. So there's benefits to both your routes

Well done Dotty! Me too, glad I helped! W3R1 done after a bad night with the girls too. Felt on the edge of being poorly with a cold but I didn't want to wait another day and feel fine now. How did you find it? As I was worrying about stepping up beforehand I was really pleased it wasn't so bad! It really helped to remember 2 things: 1) There are only 4 runs in total each session this week and 2) It's ok to run slowly and build up speed once I have the endurance. I think I could have jogged for longer at that pace so I'm beginning to trust the programme at last and that I might get to the 5k!

I finished W2R2 this morning without problem. I waited 2 hours after eating and could do the whole thing, I stopped to walk on a couple of runs only for Laura to tell me it was time to slow down within seconds. Because I went out after breakfast I could go in the local woods rather than on well lit roads as usual and I think the lovely scenery did help. Unfortunately I can't get out so early very often because the woods aren't pram friendly.
Redwelly, I agree with stepping back for a while and building up at a more gradual pace. Are you still seeing your HV, could she refer you to someone who could give you some advice?

Hi oscarwilde

How heavy are the dumbbells that you have? You could get started with them and do some Romanian deadlifts with them, but because the glutes are the biggest muscle in the body they need plenty of heavy weight over time to get strong. A barbell is the best tool for that as you can keep adding weight as you get stronger. If you can get yourself a ladies bar and a few pairs of weight plates (Olympic) from 1.25 through to 10s then you will be able to work some real magic.

I would fit the strength work in before the runs when you are fresh, so that form doesn?t become an issue, you?re not pre-fatigued and are not tight from the run. Weak glutes and tight hamstrings usually go hand in hand and typically, we find that with these issues come low back problems and often sciatica.

Do you have a foam roller? Stretching the hamstrings, rolling the glutes and stretching/rolling the piriformis will help with the back issues. A simple and effective exercise for the glutes are mule kicks and they can be made harder by adding ankle weights as you get stronger. Just remember that the body quickly adapts and soon exercises that were once hard become easy and no longer provide the response you?re seeking.

For running technique, take a look at this and study it as best you can. It is often best to get some video of yourself in practice. Initially, it may mean running a little slower, but you will become more efficient over time and you will get a lot faster.

Did it!w3r1 done - and I have you to thank tinwe, had a bad night with baby and came close to bottling it for the first time but the thought of having to type that I bailed was enough to get me out of the door

red if your programme is different (and sounds harder?) you could try the NHS one? Might be worth comparing the difficulty level anyway. Otherwise I think I agree with pp - maybe just fast walking for a couple of weeks to give yourself longer to heal.

Absolutely true - I'm still on the 30 sec runs! Went out on Saturday, been off two days as we have guests, but hoping to get back out tomorrow.
I really think it's worth seeing how you go with the shorter runs, redwelly - it'll take a bit longer to get to the full 30 mins/5k, but it might make the difference between giving up and getting there but more slowly as you'd anticipated.
Got to be worth a try.

Hi Redwelly. I forget how long you are post partum but not v long if memory serves. If your insides are hurting I would back off, take a two day break and drop down a level of intensity and see how you are then. It's really not worth doing some damage over and you can see from the rest of the thread that everyone is already on different levels.

Tinwe -

One on all fours, arch back, draw core in, lift one leg and opposite arm and hold
One on my back - roll hips back and hip raise with one leg held out
Plank

How about Power Walking for a while RedWelly? Once you can walk really briskly for 30 mins without pain you know you can try jogging. Or (just an idea) would spandex/elastic knickers help offer some support?

Sorry Slev not Selv