Two days ago I started day 1 of the Couch to 5k, podcasts playing throught the ear phones. I really srtuggled with the short 60 seconds runs and got what i think is shin splints and a mildly aching ankle. I ended up walking briskIy to finish. I blamed the trainers, as not the best and they had the same effectif I walked a distance in them previously.
I also concluded that I am way out of shape. I an four months in from stopping smoking for some 20+ years. I feel better for it and wanted to do something with the fact I stopped smoking, hence the Couch To 5K. I though breathlessness would be the problem, but it was not, it was my shins and ankles.
I used to swim, albeit a slow but plodder swimmer, but have not done anything for over a year.
Perhaps even short jogs are not for me yet?
Maybe I need to build up my legs, calves etc by some walking first?
What do you people think?????
Today is session 2, and I opted to walk, at a slight brisk. Not sure how far I went but was out for 1 hour 20 mins. The shins and ankles ached but I did it and thanks to Spotify music downloads.
Full of energy and motivation I am now going to tackle cutting down some connifers (little ones!!).
Your comments, guideance will be most welcome.
Thank you.
Stephen
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SMC49
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Welcome SMC49 and well done for getting out there and giving this course a go. I often found it a bit overwhelming at the start as well. (I was getting out of breath just walking up a hill). I think you need consider three important things....
1. You can run as slow as you want. Speed does not matter. It doesn't even matter if your running pace is slower than a brisk walk. What does matter is that you are out there doing it.
2. Having a good pair of running shoes fitted at a reputable shop is absolutely vital to avoiding injuries. This is just about the most important thing you will wear while running so get a good pair.
3. Listen to your body. Make sure you warm up properly and cool down properly. There is a difference between muscle ache and actual injury. The first is ok and you should expect it when you start running. The second is not ok. If you find yourself getting sharp pains or injuries then you need to slow down and get it seen to by a doctor.
I wish all the luck in the world in your efforts. Keep going. The rewards are worth it. You will see some inspirational posts on this forum. People, myself included, have turned their lives around and are much happier for it.
Definately keep at it, and definately slow right down. During the first few weeks of the programme, I jogged really slowly, but tried to walk briskly - so sometimes I was walking faster than I was jogging ! And sort your shoes out, your knees will thankyou for it later, especially if you happen to be carrying a wee bit extra weight.
I stopped smoking 4 months ago after 20+ years and wanted to do something to get into some semblance of shape. I did take up walking (about six weeks ago) before starting c25k and quickly progressed to doing distances of 15-20k at a brisk pace with no problems.
Despite that, and having a decent pair of running shoes, I still got mild shin splints after w1r2. Walking, even fast walking, is using different muscles to jogging/running and as such isn't (IMHO) going to do much to prevent them.
I am just doing calf stretches and toe taps every day in the hope/expectation that these are just niggles that will improve over time as my body adapts to the new demands being placed on it.
go to good running shop and get gait analysed, then try out some recommended trainers for the terrain you'll be using. they should advise if theres any problems / running styles you can address. I spent an hour in a shop, trying the recommended 5 pairs shoes, swapping makes between feet and jogging outside up and down the street in each combination. As I'd only done week one, I felt i'd done more training at the shop! I've felt it was difficult every run ( as each week is increasing)- but didn't have any severe pains anywhere. You can always ask your doctors advice, but it is an NHS podcast! And the thing is if you can't manage a level there is no issue just staying at that level until you can. Early on I did some walking on my rest days, which walked out any stiffness. The thing I've learned from this podcast is to be patient and let your body recover in between.
Well done for starting the programme! 10 weeks ago, I was exhausted and panting after the first 60 second run. Yesterday, I ran for 25 minutes. My shins were screaming at the end of the first week, and I am not carrying any extra weight at all. It is all because we are using muscles that we haven't used properly for years.
My tips are as follows:
1) Follow King9Fisher's advice - especially the bit about the shoes.
2) Stick to the podcasts. With the warm up and warm down walks, they take 35 minutes. At the end, STOP. Your body needs the time to recover, especially in the early weeks.
3) Listen to Laura. When she says a light jog, she really means it. Start the 60 second run, think about your running pace - could it be a bit slower without stopping?
4) Don't worry about leaving a couple of days between each session to recover, if you need to.
You've chosen a great time of year to start the programme. Stick with it, and let us know how you are getting on. The rewards are worth it, and not always the ones we expect!
Hi SMC49, and welcome to the forum. Like you, I gave up smoking recently, and used the C25K programme to get fit for the first time in 45 years. I made one big mistake when I started - going too fast. That put me back on the couch for nearly a month. I agree with the suggestions about getting your gait analysed, and that's fine if you're a city dweller. Easier said than done if you're a country boy (old bloke) like me. One thing to consider in relation to shin pain - can you do a few runs on grass to get your body used to the idea? You don't say what kind of route you're on, but some soft going might be a good idea for the first couple couple of weeks - local sports / recreation field?
Slow down and take the pressure of yourself. There is no speed limit or time limit to how long a particular week takes. The best thing you can do for your body is to give it a solid foundation for running. This happens in these precious weeks so it is worth taking the time. Sometimes with shin splints is worth looking at some calf stretches to help the muscles and joints along. Keep going and please keep us informed we all all here to help you out.
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Defeated
8 months. 
Is walking ok.....feel a bit deflated....
Not getting near enough to 5k
