Starting Week 4 this evening and feeling pretty nervous after struggling in week 3! How does everyone find it? Also any decent stretches to get the calves warmed up? Mine seem to go weak very quickly when running!
WK 4 Run 1: Starting Week 4 this evening and... - Couch to 5K
WK 4 Run 1
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Matt__
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6 Replies
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Yes Matt.
warmup-and dynamic stretches.
Google Carol Ann 5 dynamic stretches you can do during your 5 min warm up walk or additionally.
Leg swing/rear quad stretch /high knees / butt kicks / lunges. See her video.
She is very flexible and does them alternatively and continuously
If you find it easier do them right side and then left side.Do not worry if you cannot achieve her standard. All movement is good.
Later if you wish google Yuri Elkaim warm up and dynamic stretching combination exercises.Amazing.
Do not be nervous , only brings tension to your runs.
Relax start positive stay positive and enjoy. RSPSPE.
Slow and steady at your happy sustainable pace.It is the only way.
Enjoy.🌟👏👏
You'll be fine. You've come this far - I bet you never thought you would back at W1. Good luck. Let us know how it goes.
Tasha99Graduate
I worried about every new week but then you find you’re ready for it!
OldflossAdministratorGraduate
Warm up well.. always dynamic stretching if you are going to stretch before... and after every single run...
nhs.uk/Livewell/c25k/Pages/...
Lots of rubbing and massaging will help too... and slow it all down 
davelinksGraduate
Well done Matt, you're doing well, remember! Slow n steady will get you through OK.
Don't do static stretching on cold muscles, only after running when warmed up and they're more pliable, you can do dynamic excercises before the warm-up walk.. have a look through the link below and the links in there, there are stretching and strengthening programmes as well, and as you go on through c25k that'll also help to strengthen the muscles...
oldwheezer69Graduate
I have found that on 'rest' days if I do a bit of low impact exercise like walking or swimming it really helps. I couldn't walk up the stairs 4 weeks ago without getting out of breath and my legs aching! Keep at it 😃
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