W1 R3.

My calves and shins really hurt today. Any tips anyone?

[Shelley2310 Graduate]

Well done for getting the first week out of way. 🏃‍♀️🏃‍♀️🏃‍♀️ Take it slow and steady. When you think you can’t go any slower.....slow down some more. Have you had your rest days in between runs? Also make sure you drink enough water.

[Hidden in reply to Shelley2310]

Thanks Shelley. I think the mistake I made was doing zumba last night. The impact of that on my shins and knees was clearly too much. Thanks for the advice. Really appreciated. 🙏🙏

[Shelley2310 Graduate in reply to Hidden]

Oh high impact the day before oops. I’m only on w3 doing run 3 on Sunday. I pulled ligament in my knee few weeks ago after w1r3, so had to restart 3 weeks ago. I’m so looking forward to each run now. I still can’t believe that. I’m 53 and have never run in my life, even wrote my own notes to get out of pe at school. This programme is sooo addictive 😂😂

[Hidden in reply to Shelley2310]

Haha. Sounds like you’re well and truly hooked! When are you applying for your marathon place? 😀. Keep up the good work and thanks for the inspiration 🙏🙏. Seán.

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

This guide to the plan is essential reading healthunlocked.com/couchto5...

The impact of running is the main cause of issues for new runners, so do all you can to minimise it.

Slow down, avoid heelstriking, keep footfall under your body not out in front, run on grass or treadmill, wear proper running shoes fitted after a gait analysis done at a specialist running shop, stretch after every run and do strengthening exercises on your rest days.

Enjoy your journey.

[Hidden in reply to IannodaTruffe]

Thanks Ian. I’ll have a read ASAP. I think, as I’ve mentioned above, the Zumba class last night has had quite a negative effect on my shins and knees. I think I need to avoid running the day after that class. Thanks for the advice. Have a great weekend. Seán.

[codered1 in reply to IannodaTruffe]

Oh goodness no wonder my calves hurt. W2R2 I have not done any of that x thank you x

[IannodaTruffe Mentor in reply to codered1]

Read the guide!

[codered1 in reply to IannodaTruffe]

What guide lol

[IannodaTruffe Mentor in reply to codered1]

healthunlocked.com/couchto5...

[Oldfloss Administrator Graduate]

Are you warming up well and stretching after every run!

Check out the link from IannodaTruffe and take it slow and steady

[Wlanderson66]

So easy done isnt it? Im impressed you even managed a run after zumba!! I think high impact every other day is the rule for yoyr poor knees. Ive had to put stuff back a day cause of sore knees - guess our bodies need tome to adjust....

[Hidden in reply to Wlanderson66]

Yes you’re right. My left knee is twitching a little. Lol. 48 hours after Zumba next time for sure. Have a good weekend.

[Bonalba1]

Guinness!

[Hidden in reply to Bonalba1]

Yes please 👌🏼

[Mercmancouchto5k Graduate]

Hi, if it is any consolation, if you don't overdo the exercise beyond the program, the shin splints and calf pains will go away quickly. I just finished W6R3 (25 minutes) and had neither. I do not overdo it, I jog really quite slowly, but I have lost 5kg

[Hidden in reply to Mercmancouchto5k]

That’s fabulous. You must feel awesome. Thanks for the advice. I’m off to do W2R1 later. I think I’ll be fine today. Fingers crossed.