Started week 4: It's strange how week four... - Couch to 5K

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Started week 4

Idolitorus profile image
IdolitorusGraduate
5 Replies

It's strange how week four seemed so far away on that first evening I took to the pavement and now it seems to have come around so quickly and I have come so far. Running for 16 minutes!

I managed the entire session without stopping, though I must admit the first 3 minute run was the hardest and made me wonder whether I could complete it.

The question I have is about aches and pains. I realise that exercising for the first time in forever is going to make me ache etc. but this run really got quite uncomfortable.

I wasn't out of breath but my legs felt quite heavy and most of all, the area at the front of my ankles (the muscles/tendons?) that pull your feet up as you run, became uncomfortable.

I don't think these pains were shin splints as a Google search makes it seem they are located higher up. These were in the front crook of my ankle.

I don't think I was over-doing it on the speed, I was going quite gently. Will this improve over time? Am I doing anything wrong/incorrectly. Is it a gait thing? Am I just tense and need to relax?

I do stretch after the run but maybe I should look at stretches which target that area prior to going out.

The earlier weeks I was struggling with the running but aches wise it was not too bad, now the running seems OK but I am getting these aches - I hesitate to call them pains as they ceased as soon as I stopped running and started walking. I don't want to get put off these latter stages by something that will either correct itself or can be alleviated.

Any advice and experiences would be very welcome 8-)

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Idolitorus profile image
Idolitorus
Graduate
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5 Replies
sarah469 profile image
sarah469Graduate

I can't give advice as to your specific issue but I just wanted to say I am having similar aches and pains in Week 4, having been largely fine up til now. My knees hurt after W4R1 and the back of my left ankle (Achilles' tendon I think?) after R2 & now again in R3.

Part of me thinks that there is an element of this week having been quite a step up in terms of running time and it's just about those areas getting used to the impact. My knees were OK again by R3 (had to be careful how I rested immediately after R2 - propped a pillow under them which helped keep them loose, and didn't stay in one position on the sofa for too long!) and I think my ankle would have been fine if I'd given myself a couple of extra days' rest (but I'm too eager to keep going with the programme!)

Just wanted to let you know I'm in exactly the same boat; I hope both our pains improve! Congratulations on getting to Week 4 - I agree it feels great :)

Idolitorus profile image
IdolitorusGraduate in reply to sarah469

Thank you.

I am wondering the same - W4 seems to be a small but significant step up in the running stakes. It probably is this increase in work, my body is saying 'Whoa up lad, your not twenty anymore!' I am toying with the idea of having gait analysis if I can find somewhere local that does it.

sarah469 profile image
sarah469Graduate in reply to Idolitorus

I've had gait analysis done once already in a running shop but I think I might need it done again as I think a few weeks in and my gait has changed slightly! Or might see a physio if things don't iron out.

Tulip73 profile image
Tulip73Graduate

The one bit of advice I would give is make sure you do plenty of stretches before you turn on your pod cast and after you finish, they are so important.

Idolitorus profile image
IdolitorusGraduate in reply to Tulip73

Thank you. I have been doing them after - having seen lots of advice from other posters but I haven't been doing them prior to going out. Up until now it has not been a problem. I think it's time to start listening!

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