So so sore after my W1R1

[Iseesaidjane]

First run on Monday, second run due today after my rest day yesterday but had a second rest day ... shin splints, sore groin, could hardly walk and cramp in my calves last night. I’ve read up on here about early days and realise my pace/stride was too much on day 1 hence shin splints, and need to take it steady ... small steps ... not putting it off, just want to ensure I don’t hurt myself so much that I can’t continue the programme. So, early alarm and out to catch up. Wish me luck 💜

[Granspeed Graduate]

Yes, good approach. Don’t forget to drink lots of water every day (not just run days). And do try some non-impact exercise on other days too. The gentler movement of the muscles should help. And slow running - no Mo F just yet! Have you seen the YouTube video of Japanese Slow Running technique? It’s saved the day for many of us.

It’ll get better. It’s all a lot of “new” for the body. 👍😊

[Iseesaidjane in reply to Granspeed]

Thank you 😊 I’ll look up the YouTube video. Anything to help 😁 I’m all over it (honest) changed my diet, super determined. Looking forward to supporting others when I’m on track and through the worst!

[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.

[Speedy60 Graduate]

Don't be afraid to take extra rest days. I always took two, it took me 11 weeks to graduate, but who's counting? I'm a happy runner now. X

[SueAppleRun Graduate]

good luck, are you drinking plenty? you need to drink loads of water every day and slow right down, this isn’t a race it’s a way to get fit enough to run for 30 minutes

[Iseesaidjane in reply to SueAppleRun]

Thank you. Your right on the water. I don’t drink enough. It’s actually quite difficult to take small steps because I’m tall however in terms of stamina the 30 minutes was much more comfortable!

[SueAppleRun Graduate in reply to Iseesaidjane]

That’s good, take extra rest days to heal and have fun

[HobbitRob Graduate]

Good luck! Hope your 2nd run goes better

[Iseesaidjane in reply to HobbitRob]

Thank you. It did 😃 Smaller strides and lighter on my feet (I’m thinking stealth) 🤣 Much more comfortable tonight and doable. 🙌🏻

[HobbitRob Graduate in reply to Iseesaidjane]

Awesome, glad to hear it! I'm working on trying to be lighter on my feet as well lol

[Iseesaidjane in reply to HobbitRob]

So I’ve been recommended Japanese slow jogging (on here) Very insightful ... going to give it a try ... lightness on feet, small steps, chin up, landing on the balls of your feet. It’ll take 2 years to do a marathon I reckon but I won’t be out of breath or have shin splints 😄😄😄

[RunningMigster Graduate]

Completely agree with the good advice above.

Remember, there are no prizes for speed here. Just take it nice and steady.

And dont get hung up about doing 5k in 9 weeks.

The real aim is to get you running for 30 mins 3 x a week. If you can do 5k, great. If you cant, it really doesnt matter. Its something to aim for after graduation IF you want to.

And the 9 weeks is just the plan. We all adjust the plan to fit us. If it takes 12 weeks, who cares. You've still done it at the end of the day!

Happy running

Mig

[Iseesaidjane in reply to RunningMigster]

Thank you. I’m super happy ... learning, adjusting, trying and achieving. Can’t ask for more!

[RunningMigster Graduate in reply to Iseesaidjane]

Learning, adjusting, trying and achieving... we're all still doing that 🙂.

I can see you're loving this. You're going to absolutely nail this program.

I look forward to seeing you progress!

[Chattycatt Graduate]

I did the same think, ran up a hill too fast and over striding, it was my knees that really hurt. I took anti inflammatories and took it really steady for the next couple of weeks. I shall be running W5r2 tomorrow and have had no problems with knees sinse