Couch to 5K
55,079 members • 87,622 posts

Week 4 is my Nemesis 😳

Hi, this is my first post. I've found the Couch to 5k app really useful in my efforts to move more and lose weight.

It got me out doing brisk walks and short jogs which, combined with diet has seen me lose 32lbs so far. Trouble is, I first used it back in August 2017. I get through weeks 1-3 ok (although each set takes me longer than a week due to carer commitments). Then I hit week 4. Each time I do I end up with either a calf/achilles strain or really bad blisters. I'm sure this is down to my gait or need for greater warm-up - it's certainly not the app.

Tried Week 4 run 1 again today after a good repeat of weeks 1-3. Calf cramps/strain again. Advice is to now quit running for 3-4 weeks which means back to Week 1 again! A bit frustrating so any advice gratefully received....

15 Replies
oldest • newest

It’s a bit annoying that is. you are running very slowly I take it, with proper running shoes?

You can as long as you like on the warm up. I am terribly slow to get going so I always have a good walk first

1 like
Reply

Hi - yes, it's a slow lope rather than a proper run. I am wondering if I need to update my running shoes - they are proper ones but some years old. I think that might help the heel blisters too.

Reply

A slow jog, after a brisk warm up walk 🙂. Yes get some new shoes or better socks 😃👍. You are only aiming for very slow jogs. No hurry at All!

1 like
Reply

Try to do some stretching before the run and see if it makes a difference.Do you smoke? The reason I am asking is to see if you have any circulation problem.

1 like
Reply

Thanks for that, I don't smoke - never have. I definitely think I need a more thorough warmup routine rather than relying on the initial walking phase of the program.

Reply

Then try some stretching exercises before the run and see what happens.I am a doctor and hence I asked that question.

1 like
Reply

Thanks, will do. Quite understand why you'd ask about smoking.

Reply

I used to smoke like a chimney for years. I’m amazed I can run Anything is possible with this fab programme 😃👍

1 like
Reply

This is the best program that I have come across as long as you stick to the program

1 like
Reply

Not sure about how to sort the calf strain but I found I always blistered which put me off ans now I wear toe socks which means I don't blister any more. You can get cheaper ones on Amazon or EBay but I found the better fitting ones are Injinji. They are a little dearer but no blisters since I have been wearing them.

And maybe stretches before you run?

Good luck

1 like
Reply

Thanks! I've got some runners socks, I think it is the rather rough inner surface of my shoes that is the cause of blisters.

Reply

Stretches and maybe rolling seem to be needed here... are you warming up well and stretching after every run?

As misswobble says..have you got the right shoes? Socks too!

If you do stretch before the run, make sure they are dynamic stretches... and try these after the run..

nhs.uk/Livewell/c25k/Pages/...

1 like
Reply

Thanks - I'll check that out and try it once I'm back to fitness to run

2 likes
Reply

I haven’t had any problems with blisters, but - having done this programme several times now(!) - I know from bitter experience that I can’t go straight from week 3 to week 4 without an intermediate week (or two, or three). My fitness isn’t the issue at that point, but my knees apparently have very strong opinions on the matter. But putting in an extra couple of weeks, increasing the timing by a couple of minutes every other run, gets me there safely. It’s a great programme, the club to 5k plan, but don’t be afraid to amend it occasionally if you need to.

1 like
Reply

Definitely have a gait analysis and get some new shoes!

1 like
Reply

You may also like...