So, I managed my last run of the programme last night. To be fair, I wasn't feeling 100% health wise....but I still chose to carry on...and also went a lot later than I normally would.
It was a glorious sunny evening, and off I went with the mixture of excitement and dread 😜 20 mins into the run, my left calf and shin got so painful & tight...then it hit my right buttock....for the first time on the programme I had to stop for 10 seconds.... I felt defeated....so I carried on....nice an slow....to almost a fast walk....4 mins later - the same....so I stopped again! I wanted to cry.... However, I carried on....and with 4 mins to go... I just pushed through.
Once it was time to walk it out, I noticed from my running app, that I had in fact ran 1 min per mile faster than my start of W9 R1! But, my goodness....did I pay for that lol!
So, I learned today that I need to just take it slower.....and I also need to look into strengthening my glutes I think? What do you guys think? I do feel I am slightly weaker on my right side - hip discomfort....and when I ran in previous weeks, I would get a numb right foot.
I'm very proud of myself nonetheless!
Written by
Chaseme73
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But if your glutes need a massage I have strong thumbs 💪
You've already sussed it out. Going slightly too fast (for your fitness level) and pain followed. Same happened to me a week ago when trying to keep up with the OH. Paid for it, but recovering quicker than normal these days. Realised I should've been strength training in between and may have been able to improve faster, but hey ho. Went out and got a gym ball and found a few online sites with core strengthening, which is usually the key to other weaknesses and do a longer warm up now. So far, so good!
It's very easy to run too fast without realising. I've just posted about an app where you can set the beats per minute to run to. Alternatively you can find running tracks on eBay at steady running speeds.... Just put in 'running music 160bpm' and tracks will come up which are a nice steady pace. We'll done on completing the programme!!! X
Congratulations! You should be really proud of yourself! I’m one run away from graduating, so I’ll definitely follow your advice and keep it slow!
Core exercises are great for pretty much everything, so planks would probably help with the glutes. It would be worth seeing a physio if you’re weaker on one side - I have a weak left leg due to an old sprain that never healed right and the physio exercises really helped strengthen it.
I am at the exact same place as you 2nd last run done half hour ago. Can’t believe I have come this far! Previously every time it tried running before I had this constant mantra in my head ‘I hate this, I hate this.....’ but not now! Well done everyone who has completed this course- tough but wow, so chuffed!
Congratulations on completing the programme 🏅🌟🌟🌟🌟🌟
It does sound like you need to do some work on the glutes, extra stretching or exercises. I do squats after every run which solved my early glute discomfort but I also have regular sports massages too.
Well done on finishing the programme! That's a fantastic achievement I hope you can sort the pain - it's frustrating when you know the rest of you can do it. I've had some issues with my right leg, and am finally going to go and see a physio about it next week.
As regards strength, it’s probably worth doing exercises on your non-running days to strengthen legs, glutes and core. You can use the Strength and Flex podcast on the C25K website. Squats and lunges are good, as are single leg step up with hip extension and flute bridges with hip extensions.
I do quite a lot of different exercises in my gym workout which have really helped me with hip and knees arthritis.
Hope the next run is a little slower and a lot happier.
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I hope you can sort the pain - it's frustrating when you know the rest of you can do it. I've had some issues with my right leg, and am finally going to go and see a physio about it next week. 
W9 R3 - done!
W9 R3
Deflated 
W9 R3 at last!
W9 R3 Done ✅ Graduation 
