Week 1 day 1

[Samijdkl]

My lower calf’s hurt like hell after the 3nd 60 seconds and got worse each time but I did it

[welsby1967 Graduate]

Well done and welcome there will be loads of advice and support on here so be sure to keep posting and the mentors send lots of great links for essential reading to keep safe and fit whilst on your journey - Enjoy xx

[RunBrianRun Graduate]

I swear by compression socks/sleeves. I wear them religiously and have done since the first week of C25K when I too had the same problem. You’ll need to have a break though before you run again or simply slow right up. Yes, maybe that’s it. You’re just going too fast. If it’s possible to slow down to the point where you’re about to walk, that’s a good pace to start with until your muscles catch up. Take it easy and don’t panic. You’ve got this. 💪 Good luck. 😎

[Samijdkl in reply to RunBrianRun]

I was doing 3.5mph on the walk and 4.5mph on the run bit so don’t think I was to fast

[AlasdairW Graduate in reply to Samijdkl]

That walking speed is about the same as mine. I’d be really happy with your running speed by the end of the program. However, it’s totally personal. You want to be going slow enough to be avoiding pain.

[Slow-Runnings]

Stretching!! I'm an absolute beginner but have already seen the benefits of stretching after the warm up walk - and hold them for 15-30 seconds each. Made such a difference for me, especially with the calf pain. Also eating bananas helped me, it's the potassium apparently!

Let us know if it helps!

[AlasdairW Graduate]

I’ve been having excruciating shin and calf pain.

So far my most useful remedies are:

- 2 rest days between every run

- drink a shed load more water

I barely finished my last two runs, but today’s I was actually a happy bunny!

I’ll be getting a gait analysis and some new running shoes over the weekend.

Happy running!

[SeeJillRun Graduate]

I think you may be running too fast. The idea is to run slowly, slower than your walking speed. As the saying goes, ‘embrace your inner snail’ as that is the best way to build stamina and stay injury free. Your running should be slow enough that you can hold a conversation. Slow it down, take a rest day in between runs, stay hydrated even on rest days, stretch after each run, and check out the FAQ post in the Pinned Post, there’s tons of great info and advice. Hope that helps n your future runs go better 😊

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

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

Enjoy your journey.