Cheating?

[GandT2]

I’ve just done W5R1 and I feel it’s going ok - not easy but not awful either. However, looking ahead to my next run where I have to run for 8mins I’m a little worried.

The first 3-4 minutes of my run are painful as my calves and shins tighten up and become painful. On my last run I did the first 5 mins and then stretched which helps. However I don’t think I’ll manage 8 mins before stretching. I’ve tried stretching before the first run but it doesn’t seem to help.

My question is will stopping 3-4 mins into my first run to stretch be cheating the programme? I don’t know what to do. My legs are a bit sore today maybe because I ploughed on and did 5 mins before stretching.

Any advice? Anyone else like this? My legs have tightened up like this from the start.

[Pianism Graduate]

Morning. I've found that the 5 minute warm ups aren't long enough for me, so I take this approach. I walk from the house to where I want to start my run - the park or the river. Takes 5-10 minutes. When I get there, I stretch and faff with my playlist and adjust my socks... whatever. Then I do a really fast walk for the 5 minute warm up on the podcast and then I'm off running. I've had far fewer aches since starting this. Good luck with finding a solution that works for you!

[Couchpotato2 Graduate in reply to Pianism]

I do the same as Pianism and it works for me. I also do the dynamic warm ups. Also slow down for the 8’. Good luck

[IannodaTruffe Mentor]

Well done on getting through.

Have you tried doing dynamic stretches before the warm up walk, as linked to in the guide to the plan?healthunlocked.com/couchto5...

Are you doing thorough static stretching immediately after your cool down walk?

Are you drinking a minimum of two to three litres of fluids per day?

You are not cheating but you will not be fully meeting the requirements to run continuously.

Try running slower.

[DiscoRunner Graduate]

I would also advise running more slowly, along with the extra stretches the others have suggested. Learning to run slowly, especially as you are entering the longer run times, could really help. Search youtube for ‘Japanese slow jogging movement’ for a video showing a short stride, flatter foot (towards the front) running technique as a way of running without injury. I’ve adopted this fairy late into my runs (I was already running slowly) but the technique works for me. Since using it the small signs of possible strains and niggling aches have completely disappeared.

[GandT2]

Thanks for the replies. I will look at the dynamic stretches but as far running slower is concerned, if I went any slower I’d be walking!!

[GandT2]

Feeling smug!!! Listened to your advice and made sure I drink more water today. I found some dynamic stretches to do especially for calves and made sure I did them before I started. I never thought I’d manage W5R2 the way my legs were hurting before but tonight I smashed it. Legs weren’t completely pain free but best they’ve ever been since I’ve started the program.