W3 R3 dying!

[Jesshfox]

Please someone tell me it gets easier???!!

[John_W Graduate]

How fast are you going? Are you "running" or jogging? You should aim to finish each session feeling like you could have carried on. Ideally, you should jog (not "run") at what's called a "conversational pace, i.e. one at which you can comfortably hold a conversation at.

This may help:

youtube.com/watch?v=kQ5wQ5N...(Not working as expected?)

Good luck

John

[Jesshfox in reply to John_W]

I'm running about 6.6k/h...i would call it a jog! It's quite slow- I don't want to slow down too much into a jog/walk. The thing that's limiting my run is my calves.

After 2mins of running I keep getting pain throbbing in the back of my leg. Ever since I changed to a front foot strike while running.

[John_W Graduate in reply to Jesshfox]

"I don't want to slow down too much into a jog/walk"

Why not? That's pretty much exactly what you *should* be doing - do that and you'll be much much happier with the results. Sounds like your calves would thank you. Adn why the change of running style? Just do what comes naturally at this stage? Speed, style, distance are completely irrelevant right now. You can concentrate on all those things further down the line.

Trust me... S L O W D O W N

[Jesshfox in reply to John_W]

I was scared I would cause an injury to my shin I didn't want my knee to absorb all the shock. I shall try to slow down!!

Thank you

[John_W Graduate in reply to Jesshfox]

If you jog slowly, and there's no underlying issues and your footwear is OK, then your knees will be fine. Why the concern about your shin and knees? Have you had issues before?

[Jesshfox in reply to John_W]

I've been for an x-ray recently about my left knee, I've been having pain for over a year now...but my primary reason was if i wanted to run long term I thought if I retained a 'proper' form the cartalige in my knee won't wear down and I can carry on running.

[John_W Graduate in reply to Jesshfox]

and is there a cartilage issue with the knee as result of the x-ray? Was the x-ray conclusive?

[Jesshfox in reply to John_W]

I haven't received the results yet...as far as I know I don't have a cartalige problem. As a result of prolonged running can't it wear down?

[John_W Graduate in reply to Jesshfox]

There's no simple answer to that. But ask Ron Hill (former GB marathon runner).

"Hill ran at least one mile for 19,032 consecutive calendar days from 1964 through 2017, until heart issues at age 78 warned him to stop"

As I've said to many people, I think running is bad for bad knees, but running is no problem at all for good knees - many people continue running into old-age with no difficulties at all. We're all different and will respond differently to the stresses of running or any exercise.

[Jesshfox in reply to John_W]

Thank you for yoir advice! I'll have to see what my results are- hopefully it won't stop me running.

[Jesshfox in reply to John_W]

I managed to run 5 minutes today...certainly wasn't easy and I definitely went slower...I think I'll just slowly improve- hopefully

[John_W Graduate in reply to Jesshfox]

well done! Slow is the way to go. Keep going ... it *does* get better!

[tomattab Graduate]

Yes it does! Just done W5R3 and 5 weeks ago I would never have believed it.

Suggest you follow John_W's wise advice!

OH,and enjoy it!

[Oldfloss Administrator Graduate]

Dd you check out the post for Newbies when you started.? Because there is a great deal of useful advice about beginning these runs...Slow and steady is the mantra.... and that applies to the whole programme.

healthunlocked.com/couchto5...

You get stronger with each and every run... begin to pout in some rest day stamina and strength exercise too. You need that.. as well as your running legs !

Well done!

[AlMorr Ambassador Graduate]

It does get (I'll put easier inverted comas) "easier" however, to get easier you must take all the runs exactly to the program and do it all as they say here 'slow and steady'. I assume that you you are struggling a bit with your running, slow down a little and it will become easier. 😊

[SnailRunner71 Graduate]

Yes!

Just keep it steady, don't try go too fast.

Doing great 👍

[UnfitNoMore Graduate]

It gets easier... keep it slow and steady as you work through the plan.

[Hidden]

I think others have said most useful things, but I just wanted to add well done for getting past the first couple of weeks. They are not easy!

All the comments about keeping it slow and steady are right on the mark though. If you want to go fast it will happen naturally over time. Think of C25K as putting the groundwork in for that. Believe me, it’s not much fun on the injury couch!!

Keep at it though, you’re doing great, and the programme really does work