Couch to 5k - any graduates

Welcome sparkle! I'm rather overweight so go v. slowly and have allsorts of aches and pains. I always put a blob of ibuprofens gel on my calves before running. Maybe it would help with shins

Zohr! Well done you for getting so far. My dh, a graduate say that you are probably going too fast. Slow right down and see if it is any easier and then you can start working on the speed.

Meanwhile I run so slowly that I still haven't ventured out of the nature reserve! Too embarrassed for anyone to see me!

Hi all, I'd like to join in! I'm a complete newbie as I've only done two weeks of couch to 5k, my next run will be W3D1. I'm strangely looking forward to it!

Does anybody have any tips on avoiding shin splints? The last two runs I've done my shins have hurting a lot, I've been running through the pain but I don't know if I'm supposed to.

Good luck to anyone out running today!

We'll done Boris. I've got a chest infection and haven't run for a week now. Very disappointed. I had got to w4 r2. Do you think I should just carry on with r3 or maybe do r2 again?

First run today after nearly a week. I started to feel like a non runner again!

Re ran W5R1 home from work and it was wonderful. I'm back!

Missing my run today as dd1 is in bed with flu.

I download running playlists from Spotify. Or listen to audio books.

Evidence, I couldn't run in the heat over the last two weeks. I only managed 3.5kms today and the day before.

It's fine.

You'll build it up again I think you need to just do what you can and it's really okay to slip back a bit.

Some days are great. Others are rubbish.

It's so much better than doing nothing. Like 1000% better.

Oooh Faithless! I like "worthless" remixed by Sister Bliss. Massive attack, bit of Steely Dan maybe. However I'm on the NHS playlist still with Laura (wk 4) so nothing very exciting yet

evidence it will come back we all have crap run days just chalk it up to one of those and try again in a couple of days. Half the battle with running is mental strength

winky I listen to Faithless 20yr hits DJ re-mix it's an hour of dance music but the NHS C25k podcasts do some 5k+ ones with music at different speeds. Even if you haven't finished the C25K prog you can style run to the beat of the music. The are playlists too you can google them. Tracks at 150-160beats per minute I find good.
Good luck with the running, I started last sept and now run 2-3x a week a mix of 5-10k & Love it!

Lost my mojo and went out last night and really noticed a set back. I was running 10 minutes walk 1 minutes 4 x before my.break (2 weeks off) and I've definitely lost that ability! :(

What music do you listen to whilst running? I'm trying to find stuff that will encourage me to move faster!

and yes I feel super empowered!

Pennina I feel very much like that too.
I have the excess weight, and also a knee and ankle injury - i jog fairly slowly, but consistently.

This morning, W4R2, I had a couple of runners give me the "runners look" - I felt like a proper runner today :)

Hi Boris, I managed W4R1 today. I found it tough but I did manage it. I am running at such a slow pace though and that is, I am sure, entirely due to my weight as my legs just feel too sodding heavy to go any faster. I am never particularly tired or out of breath so perhaps I am a little fitter than I thought. I'm sticking with it and keeping to this very very slow pace and I'd like to think that as I lose weight this will improve. I am taking a very very long-term view with my weight loss and fitness as whenever I have tried to do this quicker I just give up. I am finding tackling my weight and fitness at this very pace do-able and I'm feeling empowered and less of a victim.

I'm not sure Winky. When I had it I was not doing c25k and I am older and less fit than you. However I did go to boots and buy some inserts which I put in my trainers and only wore footwear where these inserts fit in comfortably and I found it really really improved quickly. My instinct would be to have a little break perhaps do you give things time to heal and then do shorter runs.

good work Hick!! I can't wait to do my first parkrun.

W4R3 today - feels like it stepped up a bit, but it was fine & I went the distance. I feel fantastic now 1.5 hours post run.

I'm starting to visualise myself as a "runner" - I feel a name change coming on.

Yes I think it is that plantar fasciitis.

I can't always manage 5km. Time restraints or just too tired.

Do you reckon it's better to run 2kms every day or 3-5kms three times a week?

Winky, could it be planar fasciitis? Inserts in my trainers sorted it for me. I admit I wasn't running them but it did help sort it.

winky that sounds painful, hope its better soon.

zohz I still really struggle with pace and start off painfully slow but manage to finish feeling quite comfortable.

I did my first parkrun on Saturday and did it in 40 minutes. A bit on the slow side but can work on times later, just glad I managed it without stopping and felt quite comfortable.

My bum bounces along behind me

Ow Winky. Hope it gets better soon.

Struggled with w3r2 today but managed it. Feeling every pound of my excess weight

ouch winky - hope that heals quickly.

W3R3 this morning - loved it.
next set involves a 5 min run!!

On my sole. It hurts with every step.

Where Winky? Is it the Achilles area? I have problems there.