W5r3

[cb1322]

Now got stiff Achilles, need to start w6 by Monday so will have at least 3 days rest and see how it goes.

Couch to a slow 20min run in <5 weeks.......this programme is great.

[GoGo_JoJo Graduate]

Well done in getting through the 20 mins run. That's your milestone done and now you're on your way to the longer runs!

Look after that Achilles, massage is good but also look at why perhaps, is your footwear up to the job? Are you stretching afterwards?

If you Google Bob and Brad physio Achilles they'll teach you how to massage it. 👍🏻😊

[cb1322 in reply to GoGo_JoJo]

thank you....old rugby issue - 20+ years (and subsequent loss of strength) i think

[GoGo_JoJo Graduate in reply to cb1322]

Ok, all the more reason to look after itv then. Their massage technique really does work. I find if I use it even when there's no real reason to, I can feel if it's getting tight/inflamed/annoyed before it actually becomes an issue 👍🏻😊

[pete1212 Graduate in reply to GoGo_JoJo]

Gogojojo any advice when I should start running again think of building myself up to walking 5k slowly and then doing a run from week 1 and take it from there 🤔

[GoGo_JoJo Graduate in reply to pete1212]

Has it stopped being painful when you massage? If so, yea, go with that for starters. Don't really need to walk 5k but 30 mins would be good 👍🏻😊

[GoGo_JoJo Graduate in reply to cb1322]

Also, maybe check out some ankle/calf strengthening exercises over on Strength and Flex too

healthunlocked.com/strength...

[cb1322 in reply to GoGo_JoJo]

thanks for the help will try this...new shoes a couple of weeks ago (asics gel - which suited me when i was in my 20’s) and i was gait checked, I spent w2 and 3 getting my foot strike about right and I really think I will come through it ( I went out at 6am, running was fine, they stiffen after). I did some low impact stuff - cross trainer on in between days last week and think i should just do stretches/massage for a couple of days and give it a rest for a few days.....w6 starts on Sunday!

[pete1212 Graduate in reply to GoGo_JoJo]

Thanks again I downloaded a app runnerstrech gives you stretches before and after runs

[pete1212 Graduate in reply to GoGo_JoJo]

That’s the massage I used bob and brad 🤞👍

[AlMorr Ambassador Graduate]

Don't worry about speed, congratulations on completing run 3 of week 5, that is a milestone run with C25K, onwards and upwards to week 6 run 1 but be careful about that run as it catches out some people with the interval walks and runs after the non stop 20 minutes of W5R3 which you have just ran 🏃🏾 😊

[Grannyhugs Graduate]

Great work, hope jojo’s advice helps loosen things. Speed is all relative, you’re completing the runs, celebrate 🥳

[Run46 Graduate]

Running is a treat for the untrained body isn't it 😉

Hope the rest does you good...in the mean time look up eccentric heel drops, as long as you have a step somewhere at home you can do them, they helped when my achilles started complaining 👍

[pete1212 Graduate]

Be careful cb1322 I got a stiff Achilles on my right foot been no running for 10 days 😡 but just started doing a little walk today 😡can’t wait to get back at 🏃‍♂️🏃‍♂️🏃‍♂️🏃‍♂️🏃‍♂️started using the pinch massage on you tube and it’s got better in the last day or so

[cb1322]

doing massage and stretches and it is improving ......am going to take a couple more days before the next one! Shame as I am really feeling the benefit but I can’t risk having to stop for longer.