Couch to 5k

[Gettingfit21]

Hi,

So, I’ve just finished week 2, really been enjoying it, more for my mental health than anything.

But.

My calves at the front and my right knee have started feeling uncomfortable, not just when I run but in the day, not painful or all the time.

What shall I do? I don’t feel like I can run or do week 3 properly like this?

Hi, yes, im on week 7 and i found on week 3 and 5 where there is a leap i needed to rub Voltarol Gel to relieve my aching legs

How are your shoes? I got my gait analysed and some proper running shoes fairly early on. Made a world of difference.

Hi, yes, funny thing that - as just at the beginning of the running I had a massive issue with my feet, couldnt walk and a chiropractor told me to by inserts as my arches had fallen (I am 51) and I have found them to be a miracle - so I have them in my trainers - in my everyday boots and my home slippers - invested a small fortune!!! lol
Which week are you on or are you done?

1. Trainers. They should be suitable for running (NOT fashion), fit you properly, and potentially support any under/over pronation (although probably not too much of an issue yet). And not old - the cushioning only lasts so long. It's suggested trainers are replaced every 500 miles or so. DH needs to change his about every 3 months, his knees start hurting and he knows the cushioning has gone. I can keep mine going for longer (I don't run as much ).

1. Properly warming up and cooling down with stretches. My DH can run with a little bit of a warm up and no cool down. I need a longer warm up, including dynamic stretching, and a decent cool down holding various stretches for at least 30 seconds each.

I'm yet to start it! have had 4 days walking the little one to school so half an hour a day so far.

Do I actually have to run? I'm so unfit I could cry. Used to ice skate 2-3 times a week for 2 hours, and cycle. Haven't done anything at all in lockdown and only just started walking again because school has started.

Aw bkess...thats brilliant...i couldnt walk for 40 mins without needing to sit down, so i really understand. Tge app is kind...it knows you cant run...just try it

I'm going to start tomorrow, which app is it that people use. There seems to be a few

The NHS one. I think Jo Whiley is the best coach.

I started the other day but i feel so self concious.
My wobbly bits flapping in the wind.

How do you get over the feeling of embarresment.

Cause i really want to do it.

We started ours in a local playing field so not many people about. Nowadays I wear leggings and a loose top and don't really care. Headphones on (bone-conductor) and I'm oblivious.

When it starts up again (early June, fingers crossed). I'd really recommend Parkrun. It motivated you to keep going. They have everyone from walkers to very fast people. People pushing pushchairs or running with their dog. It's a really fun way to start the weekend.

@beguilingeyes everybody is out now, doing their exercise.So that makes it ten times worse.

Are you taking enough rest between runs?
I’m doing couch to 5k at the moment also, on week 5 and about to do last run of it, scared and excited at trying it at the same time.

I started c25k in jan. I was a asthmayic, wheezing heap counting the steps i had to do til i could stop again for the 60 second runs. I can now run 10k. Keep at it, but don't worry if you have to do a week twice. It should challenge you but not be painful. Step back a level or just walk if you're getting pains. Pp advice on proper trainers is good.

Shit, didn't mean to be a thread-killer. I just wanted to say that I struggled to run continuously for 60 seconds only 3 months ago. I had to count the number of steps until I could stop, and can now pant out a very very slow 10km run at a stone overweight. I've amazed myself. It's a fantastic system

Has anyone got any tips for calf pain? My calves are really hurting me when I run at the moment.

Stretching, ice, anti inflammatories if really bad and massage.

Back of calf stretches are pulling up your toes ones. Front of shins pointing foot ones (usually a pull up behind your buttock - hold onto something unless your balance is fantastic lol)
Also standing on a kerb or step with just your toes and letting your heels drop down slightly.

@beguilingeyes

useful piece here

Also, rest if you need to - don't force yourself to go out for a run.

Have you all bought running clothes? (Whatever they may be) I've just been running in whatever and feel like maybe it's time to invest.

Don't worry I've got a industrial strength sports bra and I bought some running trainers because of this thread

Decathlon is really good for running stuff. It's cheap and there's loads of variety. Leggings and tops. I've got some stuff in TK Maxx too. Plus some sort of bum bag type thing for my phone.

Sainsbury's do really good exercise clothing, as do Asda. In fact, my most favourite leggings were from Asda and I've had them for years. They wash really well too.