W4R1 I am running with a good technic?

[I_can]

OMG 😮 . what a difference from week 3 to 4. The runs are much longer . I really struggled today.

The pain and tightness in the shin and calf are normal while running? Is it not supposed d to be more the thighs?

Thanks!

[damienair Graduate]

It hurts everywhere when your not used to running. It’s a bit of a shock to the old muscles. Maybe you should slow down a little, you might be running a little bit too fast. You should be able to hold a conversation whilst your running. So your pace should be just a little faster than your fast walking pace. Your doing great. 👍

Damien

[I_can in reply to damienair]

Thanks Damien. I have the impression that I am as slow as a turtle but maybe I am thinking that it is a race and it is just a train big to be able to run.

I will pay attention on that. Thanks!!

[IannodaTruffe Mentor]

Most new runner's aches and pains are caused primarily by the impact of running, 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 and most importantly, wear proper running shoes fitted after a gait analysis done at a specialist running shop.

Stretching after every run (as per guide to the plan) and doing non impact cross training on your rest days will also help.

[I_can in reply to IannodaTruffe]

Thanks for the advice!. I run on grass once but I thought that it was harder and got more tired that in hard surface it I guess the impact for legs and knees is better

[Scram Graduate]

I did w4r1 yesterday and it was hard work but I completed and 'ran' all of the runs so am really proud of myself. I've adopted the Japanese slow running technique and haven't had too many aches and pains. My running speed is very very slow but I've decided it's more important to complete the programme and then build up my speed when I can run for the full 30 minutes.

I have a dog so I do a lot of walking and I've decided to up my pace to a brisk walk and I've found that really helps to loosen up any niggles.

Good luck.

[I_can in reply to Scram]

Thanks!. I have just looked up for the Japanese slow running technique and maybe I am running faster than that and I need to keep it slower until my muscles are more used to running. Thanks for the advice!! I am looking forward to my next run! Good luck to you too!