...is this normal? As soon as I stop 'running' (aka barely more than walking pace), my legs seem to seize up...am I not doing something that I should be? My calves feel very tight..???
Apart from that AMAZING THAT I JUST RAN FOR FIVE MINUTES...TWICE!!
Great running. Are you exercising on rest days? Try to keep the legs loose... if you’re stuck in an office job try standing up for phone calls... get up and move about as much as you can. I drive the family mad here if we’re watching a movie 😂
Ah thank you, that's a good idea about keeping moving. Long commute and not much moving around, so will try to up that a bit
Warm up well and stretch after each and every run.... calf exercises and strength and flex on some rest days will help too!
If you read the guide to the plan healthunlocked.com/couchto5... it gives links to stretches which should be done after every run to help reduce the likelihood of injury.
Great; thank you!
Definitely stretch after the run and if you can walk a little more before (it’s cold). Also as soon as you start seezing up, move! If you can do a walk on same day as run, that helps, even just 15’. Just telling you what I do 
well done!
That's really helpful; thank you. You're doing really well...I keep checking how you're doing as I know that I've got it coming soon after!
I’m sure even just the stretches will help you.
I am hoping to do run 3 tomorrow and then 😱😨😰🤭... It’s so nice knowing other people are doing it at the same time!
I know! It sort of spurs me on, knowing that we’re all in it together
Try soaking in a bath of Epsom salts after your run it helped me a lot when I started
Also someone told me to lie on my back with legs at 90degree angle up a wall, until they start to feel a bit numb then stand up and they feel better. It works ..something to do with dispersing the lactic acid buildup??
Haven’t heard the wall thing before...I’ll definitely give it a go after next run. Thank you
After the nhs stretches (which are great) I do a few yoga ones, downward dog,
Forward fold, pigeon and then lower back and other things where I just lie on my back (those could be a bit more of an excuse fo lie down than anything...)
I had shin splints and a knee pain that stopped me walking stairs too in the very early days. I quickly learned to do warm up exercises before the program and stretches after. There's some five min ones on YouTube so you can find one you like.
I also found that I needed to build up my muscles first and took some weeks off the program and did brisk 30 minutes walking everyday . When I came back to the program my strength and stamina was greatly improved and I haven't had any pains or stiffness since.
Sorry to hear about your stiffness. I suggest you make sure that you have mobilised all your body, including your neck, shoulders and back, before you run. Also drink loads of water, not just before and after the run, but always. I find that breathing deeply during the Walking part brings lots of oxygen to the muscles. Makes it all much easier.
Can't over emphasise the importance of stretching before and after exercise it really will ease that cramping feeling. Stay hydrated before,during and after your run which should help with the lactic acid build up in your muscles,some studies show a glass of orange juice before you're exercise will help with this.Make sure you get enough rest between your sessions and as they progress you'll find the efficiency with which your body deals with these issues improve significantly. The science is long and very boring but essentialy says stick with the programme!
Drink a bit more water than usual the day before so you are hydrated. And have a good few glues after running to help flush your body of the stuff you generate.
Sounds like you're jogging at the right sort of pace so that's excellent. You're doing great!
😸 Katnap 😸
Can't get passed 10km
Can't get past w6r3! 
W4R2 walk in the park! 
W4R2 - Nearly cracked the distance
Does it get any easier? Can't go up a level
