Couch to 5K

First post

Just completed w4R2 but out in public !!! ( i have been following a programme run by local council at running track) 47 and not ran ( other than a bath/ out of time) in 3O odd years; anyway I managed to complete both runs but finding it hard, especially on the calfs/ shins... on advice Im running incredibly slow but tbh I feel like I should be doing better than I am. Was exhausted after tonights session. anyone else having similar experiences?

6 Replies

certainly other people are having similar experiences! I find my shins feel it if I am "thumpy" on the ground - there's some advice on the podcasts/app to run so someone on the other side of a hedge couldn't tell that you were running from walking - i.e. you should be propelling yourself forwards but not upwards :)

Warming up, and stretching after your run enough? Some find a longer warmup walk is good :) If you're completing the runs you are doing great.


Thank you, yes i made sure I purchased ‘ running shoes as apposed to trainers ‘ good advice re the forwards not upwards 👍🏼


oh and, peruse the FAQ: (I should have added, do you have running shoes, etc).



Slow is good.

How are you defining better?

If you mean faster, then that is not better if you cannot breathe properly, since for your muscles to work they need a good oxygen supply, which only comes from lungs filling on each breath. Read the guide to the plan it may help


You hit the nail on the head with ‘better’ and made me think about what it was i was expecting... on reflection i AM progressing in all the areas you mentioned... thank you for helping me put things into perspective

1 like

If you read around the forum you'll see no end of advice about going slow - even 'how slow can you go'! And it's really about being able to run for 30 minutes at the end of the programme, not necessarily to run 5k - that can come later if you want. Are you improving? Is it doing your heart, lungs and muscles good? It must be yes to all those. If you want, repeat a couple of runs till your happy to move on. So long as you don't injure yourself (and if you do you must rest up) you can only be inproving. Give yourself a pat on the back and don't worry about comparisons - even with your own aspirations. Keep up the good work!


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