Week 4 is my Nemesis 😳

[Aldrin11]

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....

[misswobble Graduate]

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

[Aldrin11 in reply to misswobble]

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.

[misswobble Graduate in reply to Aldrin11]

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!

[nero99 Graduate]

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.

[Aldrin11 in reply to nero99]

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.

[nero99 Graduate in reply to Aldrin11]

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

[Aldrin11 in reply to nero99]

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

[misswobble Graduate]

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

[nero99 Graduate]

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

[limberlou Graduate]

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

[Aldrin11 in reply to limberlou]

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.

[Oldfloss Administrator Graduate]

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/...

[Aldrin11 in reply to Oldfloss]

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

[RainbowC Graduate]

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.

[triumphbabe Graduate]

Definitely have a gait analysis and get some new shoes!