Finding this hard

[Baldydoublechin]

I’ve just started running and completed week 1 run 3 tonight. The first run was fine but the second one and especially tonight’s Ive found I’m getting heavier on my feet and my lower shins are tender to the touch and I generally ache. No joint pain though. Did anyone else find this starting out? I’m 5’10 and 17st so I’m not the lightest.

[Meypom]

Sounds like shin splints , possibly look at what kind of running shoes you have , take it a bit slower and ice packs can work , good job tho and don’t give up it took me ages to get running

[Baldydoublechin in reply to Meypom]

Thanks, it’s difficult to go any slower 😀. I’ll try the ice packs and look into trainers. Probably going to do a few more week 1 runs to allow myself to stele in before moving on.

[Meypom in reply to Baldydoublechin]

It took me 9months to run 5k without stopping , I repeated week 1 5or6 times as I’m asthmatic too and I’m not fast at 12 minute miles , I brought myself a pair of ‘brooks running shoes’ best for cushioning the knees and will definitely help with the shins , your doing great just getting out there and trying keep it up as it will get easier

[Elisabeth3 Graduate in reply to Baldydoublechin]

I would say, try to lose more weight, before committing yourself to running. Gentle jogging is okay as long as you have no pain.

I advise you stop running for now because of the pain. Look for exercises that are less weight bearing.

What is your bmi?

I don't mean to discourage you. On the contrary. It is great that you want to run and if you are considerate now, you can build a stronger base.

[Baldydoublechin in reply to Elisabeth3]

It’s 33.9 but I’m down from 18st a few months ago so I’m reluctant to give up altogether as the pace of my weight loss is good. I’m sure it’s the impact of the weight. I see a lot of these biggest loser type programs and the contestants are way bigger than me with much bigger tasks to complete. I’m finding it very frustrating that I’m having these problems

[Elisabeth3 Graduate in reply to Baldydoublechin]

It is so great that you already lost a stone. Congratulations.

Do not give up at all! Keep the good work.

Good work also means that you listen to your body and don't overdo activities. There are many exercises on the NHS website, you can have a look. Among them is the C25K.

Please be very very careful with the intensity and frequency of your running/jogging if you decide to continue right now. Also, soon you may need a gait analysis to assist with buying appropriate shoes.

May I ask if you want to join a weigh-in group? I am in the Sunday group and folks find a group very helpful. There is one for each day, in case Sunday is not convenient.

[Elisabeth3 Graduate in reply to Baldydoublechin]

I also love the biggest loser kind of programs, even though I haven't watched one for a while.

The contestants in the shows are under medical control and closely monitored which may not be the case of other people. Also, do we know about the success rate?

Please don't be frustrated. Be happy that you are now wanting a change, and this change is to last.

Have an overall goal set for yourself, broken down to realistic mini goals.

I hope this helps.

[Footleg Graduate in reply to Baldydoublechin]

When I first started c25k I had painful knees. I managed to get a doctor's appointment (!!!!) I asked if I should lose weight before running (I was a stone heavier than I am now). My doctor told me to run, just keep running. I did and now I'm a runner on the bridge to 10k (1 hour of running).

Check with your doc to put your mind at rest. Hopefully you'll get the same advice. It really is great to be a runner! 😊

[RunningMigster Graduate]

Cant say I'm really qualified to give advice here, but I would say that if you really want to give c25k a good go, then it's well worth investing in a really good pair of running shoes.

The other thing I'd say (and it took weeks before this truly sunk into my thick skull), no matter how slow you think you're going, you can go slower!

Good luck, take care of those shin splints and let us know how you get on.

[Baldydoublechin in reply to RunningMigster]

Thanks, I’ve looked up shin splints and it fits with what I’m experiencing. I’m going to stick with the routine I have, which is going to the local running track and walk the routine until I recover so at least I’m forming the habit of getting up and doing this. I’ll keep posting because It might help someone else in this position. Pretty demoralising though I must admit.

Here’s a shin splint link that might help someone.

runnersworld.com/uk/health/...

[RunningMigster Graduate in reply to Baldydoublechin]

You've got absolutely the right attitude. Once you get properly out of the blocks, you'll nail this program

[Jacca Graduate]

Take it slow and drink plenty of water you’ve done so well to lose weight don’t give up !! Maybe you could brisk walk or repeat runs until you are comfortable. I’ve not suffered with shin splints so wouldn’t know what to do about that. Hope your next run is better.😊

[Baldydoublechin in reply to Jacca]

I found a link on runners world site and I’m looking at a few weeks recovery at least so I’ll walk it for now. Thanks for the reply it’s nice to feel the support on here.

[Jacca Graduate in reply to Baldydoublechin]

At least you know how long it should take to heal now !! Thank goodness for the internet!! You’ll get loads of support on here even if we don’t know exactly how to help !! - read other posts- it helped me a lot and encouraged me to get out when I really couldn’t be bothered. It might help while you’re on ic ( injury couch) 😊

[IannodaTruffe Mentor]

Welcome to the forum and well done

on your progress.

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

and includes advice on minimising impact, stretching after every run and strengthening exercises, all of which will help.

Enjoy your journey.

PS You can always go slower.

[Speedy60 Graduate]

I'm full of admiration for your determination and progress so far. Take good care of yourself 👍

[Sparkey5000 Graduate]

It’s your legs getting used to something new....perfectly normal. Stick at it, it will go away. Seen a few people mention shin splints......I got those at the beginning but watched a Japanese slow running video posted here and assessed my posture and that was my issue....I was leaning forward and not landing my feet in the middle under my hips. A little tweak and boy what a difference. Keep going....week 1 is tough but it’s behind you now 👍🏻

[Buddy34 Graduate]

Great for getting started. Your body will need time to get used to your new exercise. Make sure your feet are landing directly underneath you and take shorter slower strides.

Try and drink lots of water per day and not just on run days about 2-3 litres it really helps.

C25k is an amazing plan and really does work you'll get lots of encouragement and support on here good luck 😊😊

I used this massage early in in the program and it helped

youtu.be/IDvHxir7bXM(Not working as expected?)

[kindarunnin Graduate]

Morning BDC,

My first attempt at C25K gave me really painful knees and I know what you mean, it is very demoralising.

Sounds like you're doing the right thing researching recovery etc and planning to keep walking. I rested the knees until I could walk again (they were agony!) and slowly built up my walking until I was walking 40mins plus every day then tried again. After 6 months of spluttering + gasping I'm now running 35 mins non stop.

Dont let it put you off mate, like someone said it's just your body getting used to something new, I was very inactive and thought I'd left it too late to turn things around and my body wouldn't take it, I'm 4st lighter now and can't believe I'm running. Do you have a smartphone? I found having something to measure pace helped, I was going too fast at first, I started out at 13min miles and am now just under 10min miles but you need to take things steady, it will come, stick with it.

[JoP61 Graduate]

When I started C25K I developed painful shin splints in week 3. I stopped running for about 10 days. When I re-started I made sure I did the stretching exercises after every run, and the shins have been fine ever since. Good luck with the running but don't run through pain. 👍

[Rungranny Graduate]

Yes. The early days are very hard. It's a major shock to the body and I kept beating myself up because I couldn't even run for a minute. But just keep tipping along ever so slowly and repeat if necessary.

The tenderness on the shins I had also. A lot of new runners suffer so you need to mind that so it doesn't become an injury.

Lots of stretches and exercises for shin splints and do them religiously. Also ice packs after exercise.

Mine are gone now and I can manage to run 5k and I never ever thought I could do it.

Good luck and check in here, for lots of positive support.

[Baldydoublechin in reply to Rungranny]

Thanks for the reply. Not too bad this morning but can feel it going down stairs. Hopefully I’ll follow your journey and get to 5k in time.

[Rungranny Graduate]

You will. No doubt. Google those shin splints and do the exercises on you rest days. You will be so glad you did .