This is my first post on here, only discovered the site today.
I'm on wk4 and struggling a lot, wk4 run 1 was hard but i managed most of it apart from walking the last 2 mins of the last 5 min run but run 2 was appalling! I ran the first 3 and 5 min runs then it all went down hill..... my lower legs were extremely heavy and my shins ached like mad then to top it all I had a horrible sudden dizzy spell and ended up sat on a wall! My running pace is extremely slow so i know its not because im running to fast, i honestly dont think its possible to go any slower! I'm 47 and desperately unfit. Shall I just keep repeating week 4 until my leg muscles catch up?
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Emmajane71
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First off, don’t panic! You can do this, Emmajane!
It is awfully warm for running at the moment, and many of us are struggling. I am getting up and out running at 6am right now to try and beat the heat. It is important too to be very well hydrated - and not just the moment before your run, but the day before! Drink more water than you normally would throughout the day before. It helps to keep your blood thin, easier for it to carry oxygen around your body and to your muscles. (Heavy legs can be a sign of not being hydrated enough).
There is no need to keep repeating a week - the only way your muscles and stamina will build is to stick to the programme and the gradual increases it involves. Repeat a run if you don’t complete it, however.
And make sure you stretch those legs well after every run!
Don’t give up. I started very unfit at the age of 46 (I am 47 now). After almost 11 months I can now run for an hour straight and training to run 10k. 😁 The programme works.
Very inspirational, running for an hour seems a long way off at present, well done you! I'll try upping my water intake, I've been going out at 5.30 before work pretty much straight after getting out of bed, hard as I'm not a morning person but I can't run in this heat during the day. Thanks for your encouragement x
Unless you have any health issues like low blood pressure that all sounds like hydration or food issues. Heavy legs are classically not enough water through the day before - I had this last run.
Easiest test is the wee colour chart. If it looks anything approaching weak orange squash you are dehydrated. If it looks like a very weak green tea you are ok.
Dizziness may be lack of water or lack of energy. Things high in sugar like jelly babies that you can quickly digest help here. Are you generally eating properly or are you running on reduced calories?
I'm not running on reduced calories overall but you could be right with the lack of water, I'll try increasing it the day before, and the jelly babies sounds like a good tip as I run as soon as I get up so I'm running on empty, thanks for the tip
Experiment. You have an amazing science lab in your body, see how it reacts to more water and something sweet.
I slurp a big mouthful of Lucozade Sport drink before a run at the moment and then finish it when I get back. They have a wide range of flavours and some “no added sugar”’ones.
You shouldn't need any extra additives or sweets doing c25k, should be getting enough from a good balanced diet, just have to keep well hydrated especially during the warm weather, drinking water throughout the day everyday, not just before running..
Make sure during your rest day you stay hydrated, I think everyone would echo me when I say hydration is important. Before your run, again, hydration, and take it slow and steady. I've just completed r1w5 and week four is hard, my shins burned like hell and I wanted to quit on the last run. Keep at it, you can do it!
Yeah, and calf burn is a bitch too. I'm a heavy set kinda guy, so my calves take a pounding, but you know what? It gets easier. The run I just did felt LOADS easier than last weeks.
I can’t begin to tell you how I felt that you were ME! I am also 47, have a few extra pounds and not a runner all my life AND I’m getting ready to go into WK 4.... my pace is as slow as it can get as well... so, how did you recover from that second run 🏃♀️ of Wk 4? Did you repeat it or did you conquer and move forward? I am having expectations of these same challenges as the new week is approaching 😬. The dizziness could easily be dehydration. Are you hydrating enough? I hope you were able to keep progressing forward. Love to hear any suggestions knowing we are running parallel. 😊
Sounds like you’ve done a great job pushing through so far....
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Week 4 Run 3: a new path
Week 4 complete :) 
Week 4 is ✔️ 
Completed week 4 and disappointed 
Week 4 Run 1 down
