Quick running c25k question

[TaighNamGastaOrt]

Hi, I'm at the end of week 4 of c25k. not doing too bad i thought but the last two runs have been pretty uncomfortable. Managing the 5 min runs-just steady plodding, but my knees, muscles and feet are aching tired.
Am I being a wimp or do I need to chill a bit and rest then do a few more runs at this level before week 5? I am careful to stretch and warm up/cool down.
thanks!

Do you have proper running shoes ?

sorry, i should have said. Yes, i had a gait analysis done and wear brooks trainers. they're very comfy!
Also go to jogscotland with more experienced runners, had to miss it this week tho as I felt too tired and altho I'm in the beginners group, I do struggle to keep up with the pace.

This happened to me at week 4 too.

Turned out I was pregnant...

In all seriousness though I've done C25k a few times in between pregnancies and always found week 4 the hardest.

Are you having the proper rest days in between?

Definitely not pregnant! Had DH 'done' after DS was born!
Yes to rest days. due to other commitments/work/kids/life sometimes its 2 days rest, occasionally 3.

this week has definitely been the hardest so far!

Week 4 is ever you start running more than walking. I think you just have to push through!

yeah it is the hardest week! quite like running, not enjoying it today tho!

I'll push through! Am going to have a 2/3 day rest then go for a light jog for 5 mins, see how i feel. Then start week 5.

just wanted to check if I was doing anything wrong! I do tend to plod along as opposed to elegant jogging!

Week 4 is where your are starting to build up time and distance, so I’d try and do your run, but slow down to whatever pace you need to keep going until the end. If you are slower than the rest if the group then find another group or see if they will run ahead and then run back to you (that way they might do more distance but they won’t get too far ahead).

You should make sure you are well hydrated, then ensure a proper warm up/ cool down and do stretches. If you can , keep moving after your run rather than collapse on the sofa. An Epsom salt bath may also help. You could also try seeing a sports massage therapist as its no uncommon for muscles to develop knots and stiffness after several weeks of the increased C25k running load. You could also get a knobbly foam roller to ease muscle tension , although it will hurt ! Use youtube to see how to roll.

See how it goes and listen to your body , only you know if the pain is ‘I’m protesting’ or ‘you’re doing damage’...if you need to repeat a week then there’s no shame in that as you need to be mentally and physically able to tackle week 5 and longer runs.

if you need to repeat a week then there’s no shame in that as you need to be mentally and physically able to tackle week 5 and longer runs

Completely agree with this. I've repeated week 3 for 2-3 weeks before until it got to the point of 'this is easy now, I'm ready to move on'. I think there's a huge mental and physical leap between week 3 and 4 whereas the leaps from week 4 yo 5 and onwards are more mental.

Push on, it will be fine! I'm super slow but about to complete my 50th parkrun when I only ran for the first time since secondary school (30 years) 16 months ago.

thanks! I have slowed down, try to measure my pace. I hydrate well, warm up, make sure to stretch well, move after my run! might have to look into a knobbly sports roller and sports therapist.
Its definitely protesting pain as opposed to damaging pain (I hope!). I'm 40, so should be able to do this!
Thanks for advice about repeating a week. thinking it would be wise to repeat week 4 with an extra day between runs.

Agree repeat the week, if you start to worry about increasing the runs you’ll lose your confidence. Don’t let that happen, just stay at week four for a bit.

Also, some days your run will feel impossible and some days you’ll feel you can smash it! That, my friend, is running. Don’t be put off..

Thanks latentphase. Might be I was a bit cocky as I have smashed these runs up till now!
This has knocked me a bit, but having said that my legs this morning weren't nearly so stiff and sore. Plan is 2 rest days, then repeat week 4 at a gentler pace.
Thanks, really trying to stick with running and get into it 😊