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My first four km... I went on to google km in miles to find it is 1.4km (roughly). I nearly did 3 miles of running when in week one I could barely do 3 flights of stairs!!!
My right shoulder keeps hurting though... may be because I carry my phone in my right hand?
Good luck everyone! 4 more runs to make up 1km! Aaaaaaaarrrrrgggghhhhhh
Don't worry about the distance, the title maybe 0 to 5k but it's more about doing the times than the distance
Reference your shoulder, it may be that you're hunching your shoulders because you're carrying your phone in your hand
Well done Jbk1981 , forget the distance and count the minutes. I rarely make 5km but do usually make 30 minutes. It took me a while not to feel disappointed with the distance, but I know if I keep this up I'll get there more regularly.
It does make me laugh that there are so many photos of very happy, sweaty, beetroots on this forum...6 months ago I wouldn't have dreamed one of them would be me...it just goes to show what progress we've made since that first run. Keep it up!
And while I'm at it... get yourself a running belt and don't carry your phone. Focus on relaxing your shoulders downwards and check that the alignment of your arm swing is forward-backward and not across your body...check in a mirror because it can feel a bit weird to start with.
Well done..!
Getting so close... try to focus on slow and steady and not worry too much about distance or hitting 5K... many, many graduates never make that 5K in 30 mins 
Check out Irish-John 's post and the poll results
You shoulder does sound like tension...ideally relaxed arms and hands and shoulders are helpful when running
Maybe a little belt.. this is a great one for phone, and keys
Well done, and that's a terrific happy running face photo!
I agree with others, get a belt for the phone, keep your shoulders down, but relaxed. Particularly important when going up hill is to make sure your shoulders are back, but relaxed. Stooping forward obstructs the air into your lungs.
I may be wrong but I believe there is 1.6k to the mile. Not that it matters at this point, don't worry about distance yet.
You can't relax if you are carrying something in your hand. Get a belt or arm strap.
Well done on your achievement.
Fantastic stuff
Definitely a belt or arm strap for the phone, and use one of the running apps like Strava , Endomondo or RunKeeper if you're not already so that you know exactly how far you've run and other info too.
Well done on the run and keep going - you're so nearly there! Happy running
W8R2. Couch to 4.9889664 k
W8R2 ✅
W8R2 - mind over matter
cambs half
W8R2
