C25K help!

[AF2511]

Ok so I'm overweight. Quite a bit overweight...

Have just started a diet and have joined the gym as used to quite enjoy it!

I've just downloaded the C25K app and am about to start week 2 BUT i'm confused about how quick I should be "running". I did last weeks runs at 5.2kph which I know is insanely slow so will try and speed up today if possible! I can breathe but have a pain in my lower back legs (i.e. just above the ankle - middle of calf). It's similar to if you try and walk fast in flip flops so kind of like i'm using different muscles if that makes sense?!

just looking to know I'm on the right track and in 8 weeks I'll be another Paula Radcliffe ;)

When I've attempted the c25k in the past it's basically a jog you should start with. Work on keeping your joints safe and breathing right before building speed

it's all about building base fitness follow it and don't forget warming up and stretching is important as running .Stretch loads then you won't be as achey after good luck

Well done OP on doing what you’re doing.

Don’t force yourself to do anything your body isn’t ready for. It sounds like your calves might be very tight. I have calves like rocks (my physio’s words).

Have you had your running shoes properly fitted with a gait analysis and are you stretching properly post-run?

A warm-up is essential too.

You could join a beginner’s group - they are really good for covering all aspects of running - not just the running itself.

Thanks for all the replies :)

Nope no gait analysis - am using Nike Roches?! I'm doing a stretch of sorts yes although this could be better!

I'm not overly concerned about the pain (well, more of a dull ache) as it's always worse at the beginning.

I've got grand dreams of losing 8 stone and running 3 or 4 times a week and literally loving life

Had to google Nike Roshe.

They are not a running shoe. No is support there at all.

I am a heel striker (despite bare-foot running to correct it) and wear Brooks neutral styles.

Sorry - there is no support there at all.

Eurgh that's annoying. Any recommendations for cheapish shoes that would work?

Hopefully a physio or sports shoe fitter will be along to assist OP.

Don’t worry about speed at this stage. You build mileage first, then speed.

For example, marathon training is slow, slow, slow until you can get to about 22 miles and then you start working on the speed.

Your local Parkrun will be an excellent motivator and you will make running friends there too.

Yes to proper trainers, they make an enormous difference (to me). I'd suggest going to a real running shop (not JD Sports or Sports Direct) and having your gait tested. I over-pronate and have a tendency to achy knees and hips so I've got loads of support and cushioning in my Asics Gel Kayanos. They're also expensive (although I buy previous seasons to save money).

Once you've had your gait analysis (and wondered at how different a pair of shoes can feel), you can look for cheaper ones online (or sales etc). A good shop is interested in you having the right shoe, not making the most money.

And lots of exercises to stretch those calf muscles out.