W3R2 done.

[Boreal18]

The 3 minute run seem to last forever. my shins seem to be sore at every stage but I did it. Looked google up, not a good idea. I don't want to give up now. Next step may be squat challenge to strengthen my calves. Keep running!!

[Hidden]

I looked at some of your past posts and you seem really anxious about this. If you haven’t done exercise for a while, your body is bound to protest! Take extra rest days if you need, do exercises to strengthen your muscles, make sure you run slowly and get shoes that meet your needs. Have faith in the program and yourself 👍😁🏃🏾‍♀️

[Henriette2013 Graduate]

Good for you! I remember when I began, it felt impossible and my whole body ached. But now I just finished week 5, able to (very slowly) run for 20 minutes without stopping! I repeated plenty of weeks to get to this point, and will no doubt repeat future weeks, too. Just have faith that if you keep going slowly, don't push yourself too hard, and listen to your body, you WILL succeed.

[Nonnie83 in reply to Henriette2013]

Thank you for saying you've repeated plenty of weeks. I thought I was the only one!

[Henriette2013 Graduate]

Hah; you're DEFINITELY not alone. In my case: some weeks were just so hard, I repeated them. At other times, I caught cold (I live in North America where we've had a brutally chilly winter) or something else happened (eg. had to travel for a funeral, got behind on work and so missed some running days) so then had to repeat weeks because I'd taken those "break." I refuse to let myself be ashamed of my repeats. I know the only way I'm going to succeed is to be forgiving and patient with myself. I hope you'll do the same. xo

[IannodaTruffe Mentor]

Slow down to a truly conversational pace, not a blurted gasping occasional word, make sure your footfall is under your body, not out in front, land as lightly as possible, preferably not on your heels, observe the world around you as you run and don't focus entirely on your body.

You are a new runner, be gentle with yourself and you are far less likely to suffer injury.

Relax and read the guide to the plan healthunlocked.com/couchto5...

You are doing great.

[bluebanella in reply to IannodaTruffe]

Hi, thanks for your advice. In w2r1 Laura recommends landing heel first. Is this not right? - I've been trying my best to do it even though not totally natural for me.

[Hidden in reply to bluebanella]

I naturally mid foot strike and am getting rid of the shoes that encourage me to heel strike. I wonder if trying to heel strike (land on your heels) is causing or contributing to your shin pain.

[IannodaTruffe Mentor in reply to bluebanella]

In the guide I remark on my mystification that heelstrike is recommended in both podcasts and app.........it is not recommended by just about every other authority on running and leads to far more shock impact to your legs.......avoid it.

[IannodaTruffe Mentor]

Your three identical posts seem to last forever................but don't worry, this is a glitchy site on occasions.

[Steanhiscat Graduate]

Hi 👋

A few ideas to look at..

the NHS choices web site has little videos of exercises, that are similar/ identical to physiotherapy ones.

I use these insoles in all my shoes & hiking boots.. ( amazon.co.uk/gp/product/B00... ) . They are not comfortable starting off, but way better than the pain afterwards.

Anyway.. keep up the good work!

Ps : I cussed the good Laura Podcast up a blue streak on many occasions and took comfort from her advice... any run is a good run!

[Kingfisherk26 Graduate]

Sounds like u are doing fine Boreal18. Others on this site are far more experienced than me... but...

I had real problems finding the right trainers. Even bought a pair from a "proper" sports shop.. expertly fitted... £100+... Nope! Now run in a £30 pair of skechers my wife bought me from a discount store!!!

I'm a school teacher, for my sins, and a PE colleague recommended a treadmill at the gym. She said they are kinder to the body as they are sprung and also you are not coping with uneven paths etc. Sounds logical and I do use a treadmill a lot. Others may have a different view on this.

Happy running.