Week 3 done :-)

[JuliaM72]

Does this get any easier? Obviously I understand no pain no gain but don't know how I'm going to get through week 4 and 5 mins of running! I've been doing some old school stretching but my calves still get really tight when I'm running. Any ideas or advice would be gratefully received.

[mancunianpoodle]

Hi. I've got w3r3 next. I am also interested to know if it gets easier on the calves.

[Jase44 Graduate in reply to mancunianpoodle]

So long as you take your time it should get easier as you get fitter. Lots of stretches and warm up will Help sort things out. Your doing well so keep it up MP. If it gets to much just slow down J

[JuliaM72 Graduate in reply to mancunianpoodle]

Ha ha well if you've read the posts apparently not. But I've always found the 3rd run the worst of every week. Friday will be run1 of week 4. Hopefully will live to post on saturday

[JuliaM72 Graduate in reply to mancunianpoodle]

Meant to say good luck with your final week 3 run. And stretching on days off as well as running days is helpful as well. Hope you enjoy your running and good luck

[mancunianpoodle in reply to JuliaM72]

Thanks & good luck to you for Friday

[misswobble Graduate]

I always warm up in the house and get well warmed up before heading out for the brisk warm up walk. Your muscles need to be warm before you start running. Make sure you are running slowly

The program is progressive so you will be ready

[JuliaM72 Graduate in reply to misswobble]

Thank you misswobble. I've tried different times of the day as well but mainly have to do evenings as work all day. Will try warming up before hand, thank you.

[Hidden]

I know exactly what you mean. The guys on here give you some really encouragement, but keep with it. I'm scheduled for run2 wk 4 tomorrow. It's week 5 run 3 looming large that scares me lol, but I'll go for it.

[JuliaM72 Graduate in reply to Hidden]

Good luck with your run tomorrow. How are you finding week 4? I've never been a runner and am surprised I've got this far. I don't want to look at week 5 yet, 4 was scary enough. You keep up the good work and hopefully will see you in graduation ha ha

[Hidden in reply to JuliaM72]

Hi Julia,

Er, well I guess it wasn't to bad, It was over before I knew it, although at times the 5 minutes running seemed to drag. I think I'm loosing my marbles though, i now own 5 pair of shoes in a bid to find the perfect one. I will wear them all so not worried. I've been doing the park runs for the last 4 weeks, but I'm marshaling this week and giving priority to C25K, so not planning on running park run again till April 4th.

[Jase44 Graduate]

If your calves are hurting you need more stretching try lying flat and raising one leg to 90deg to help stretch hamstrings as well. Also are you over striding? I find I'm doing calve stretches at work when ever I get a few moments, don't just limit it to when your running. As for getting easier I graduated in 9 weeks but I used to do a lot of exercising. only move on when your ready. To many people are getting injuries from doing to much to quick. Listen to your body, it's not a race. When you go to the next week of training you should transit nicely and not find it to difficult. Also good shoes are a must. In the coming weeks you will be running for 20 minutes plus. Just try taking it easy it should be enjoyable and not a hardship. You have made the biggest commitment already by starting so take your time rest your muscles and the rest will run into place pardon the pun good luck and keep posting J

[JuliaM72 Graduate in reply to Jase44]

Will start stretching on rest days as well. Don't think I've been over striding as do more of a jog than a run. Will keep in mind about the transition. If I find it too difficult will keep on week 3 till it's easier. Thanks for the good advice.

[Jase44 Graduate in reply to JuliaM72]

Your welcome and good luck J

[LisaGuy-Cowes Graduate]

It doesn't get easier, as every week is further...BUT.... and this is a big one, if you went back to previous week it would be easier. SO at the end of the program you can run for 30 MINUTES!! Keep with the program its great. Take it slowly, no speed required.. Be Patient. I discovered this site later in program and got so much encouragement. I'm sure someone will come on line with specific advise for any difficulties.

[JuliaM72 Graduate in reply to LisaGuy-Cowes]

Groan. But thank you. I suspected from the schedule it wouldn't get easier but I am determined and I suppose I'm a third of the way through now as well. 30 mins seems a long way off but thaks for your help.

[Coddfish Graduate]

The 4 Ss come to mind - shoes, surface, speed and stretching. Good fitting shoes and socks are essential. Roads / pavements / Tarmac paths etc are harder than grass or soil paths. Slow it down, slow it down, and stick with the good old fashioned stretching.

[JuliaM72 Graduate]

Ok thank you that was helpful. I'm using my old trainers that are comfy but not very well fitting. Have more supportive trainers will give them a go next run. Will stick with the stretching not had any pain next day so I suppose it works.

[Jase44 Graduate in reply to JuliaM72]

Defo use good shoes. I brought some on week one (nikes) and at week 2 I was in so much pain. I went for a gait analysis and ended up buying new shoes asics t2000 gt. Cost £100 but god I'll never buy cheap shoes again. I've had no problems since with these and I've run 92 miles now since jan 5 J

[JuliaM72 Graduate in reply to Jase44]

I bought some under armour running shoes but laces keep coming undone. They are very light so perhaps will persevere with them and double knot. I have wondered about gait analysis. Where about's would you get it done as I live in the back of beyond.

[Jase44 Graduate in reply to JuliaM72]

It depends where you live but there are loads of running shops that can do it and it well worth the money in my eyes J

[JuliaM72 Graduate in reply to Jase44]

I only know of one running shop in this area but I'm going away end of March (to civilisation) so will check out places before I go. If not will travel to running shop and thanks for the advice.

[rmnsuk Graduate in reply to JuliaM72]

which UA did you get? I got charge 2 which are supposed to be for mild over-pronating. I put slightly longer laces in them, but never had a problem with the laces coming undone before that. Overall I love them even more than my expensive New Balance. I'm a bit OCD about my shoes/socks/laces. I'm dead impressed with UA.

[JuliaM72 Graduate in reply to rmnsuk]

Hi I got SpineRPM trainers. Sad to say it was more for the lovely colours than anything else and also they are quite light. I'm going to try double knotting them see if that makes an improvement to laces. Not sure what over pronating is but will google ha ha. U can tell I'm new to this.

[the_tea_fairy Graduate]

If you wear heels for work (or generally), try sticking exclusively to well-fitting flats for a month or so. Wearing heels shortens your calf muscle and the associated tendons. Could be worth a go?

[the_tea_fairy Graduate in reply to the_tea_fairy]

(And yes, you look less sexy for a while. Then you develop the most gorgeously toned bottom and stop caring what's on your feet.)

[JuliaM72 Graduate in reply to the_tea_fairy]

Ha ha no unfortunately heels went out when I quit the office job for clinical work. Unattractive crocs is day wear. However when I used to wear heels didn't find running in them a problem

[Jase44 Graduate in reply to the_tea_fairy]

Nice one t fairy forgot about that but then I'm not a high heel wearer lol. Good advise J

[Jason666 Graduate]

Well done and keep at it, just saw a video tonight, kind of find it sad but motivating??

vimeo.com/100239728

[JuliaM72 Graduate in reply to Jason666]

Ok will have a look. I hope it's not a weepy one. Thank you

[Jason666 Graduate]

I think it could put lots of peoples problems in perspective when you see what some people have to deal with, I like it

[JuliaM72 Graduate]

Just watched it. Definitely puts everyday trivialities into perspective. What an amazing story and motivating as you said. Thanks for sharing.

[AllieG Graduate]

Aaaaagh Crocs!! I have to wear those at work too, and my calves really suffer. I've just swapped them for a pair of Toffeln clogs which have a bit more of a heel. (Luckily work paid).

I ignored my protesting calves and have been out with shin splints for a month, 3 runs before graduating, so be careful. Dynamic stretching is the way to go, (instead of static stretching), Google "Sports Injury Matt", on his website (down the right hand side I think) he's got some videos, including some calf stretches which really helped me. Good luck!

[Jase44 Graduate in reply to AllieG]

Hi allie have you got a link for that? Sounds like nursing jobs to me for you poor ladies

[AllieG Graduate in reply to Jase44]

sportinjurymatt.co.uk

#neednewjob

[JuliaM72 Graduate in reply to AllieG]

Thank you will look at that website as well. I will look at the clogs for work though #neednewjob sounds better though ha ha. I hope you feel better soon and you can get back to graduating. Good luck and thank you for the advice.

[EmjayCollins]

Hi JuliaM. When I started c25k one of my biggest miseries was tight calf muscles (sitting at a desk my entire working life did this to me) and it really took the fun out of it for me but I trawled YouTube and found this exercise which I do every day for a few minutes. It’s really easy and all you need is the back of a chair and a couple of thick books (or a yoga block). Since doing this I have found my calf muscles have loosened up brilliantly! Please do try it, as I say, for a couple of minutes each day and you will notice a gradual improvement

youtube.com/watch?v=xZJGKAi...(Not working as expected?)

I don’t know if links are allowed but if it gets removed before you get chance to have a look then feel free to contact me and I can link you to it. It’s a bit hard to explain in writing so you need to watch the video to get the right idea. Hope this helps!

[wombat3838]

You can do it hun, easier said than achieved I know but it will be worth it in the long run x

[JuliaM72 Graduate]

Well I hope so it's been a long slog and seem to be reverting back to bad habits this week. Hope you're having a good week? x

[Wendy200 Graduate]

I found that but have just about got through that stage, just completed w5r2. What I did was make sure I drank a glass of water first it's surprising how much that helped. I also found a softer surface to run on, grass or Tarmac. Good luck

[Jase44 Graduate in reply to Wendy200]

Water works wonders. I always drink a glass before I go running

[JuliaM72 Graduate in reply to Jase44]

Is the water to help with the muscles? Sorry if I'm being think but don't understand the significance of the water apart from for hydration.

[Jase44 Graduate in reply to JuliaM72]

Yes it does help with the muscle don't know how but it does stop the cramping J

[JuliaM72 Graduate in reply to Jase44]

Excellent thank you for that. Will make sure I drink before I do my run tomorrow morning. Thanks for the advice it's been very helpful.

[Jase44 Graduate in reply to JuliaM72]

Your welcome Julia enjoy the course and keep running. Never thought I would ever say I enjoy running but I'm hooked. I'm doing the structured C25K+ With audio fuels now which is excellent. J

[JuliaM72 Graduate]

Thank you Wendy. I'm still on the treadmill at the moment especially with the bad weather but I'm hoping to get the confidence when I go away to get out and run. Good luck with finishing week 5 and getting to the end.