Week 5 run 3 and first outdoor run! - Couch to 5K

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Week 5 run 3 and first outdoor run!


Decided to take this run outside as I get extremely bored and hot on the treadmill!

It was tough and I wanted to give up after the first 2 mins (in a muddy uneven field) but persevered and got through the whole 20 mins. I was very apprehensive about trying to get outside for the longest run I’ve done but it went so much quicker!

The main difficulty was the pain in my calves and a little lower down. It’s eased since stopping but is there anything I should be doing to help with this? Stretches/strength training?

And thanks all - this group has kept me going a lot!

11 Replies

Well done! How exciting! I expect the aches and pains are as a result of running on an unfamiliar surface. I tend to do warm up exercises and a slightly longer warm up walk so that might help?

Hanruh in reply to Roxdog

Thank you! I’ll have to give this is a go.


Wow! First time outside and running in a field and STILL doing 20 mins. Awesome.

I’ve heard that field running is good for training you small muscles around your ankle (as long as you don’t twist it I guess?!) and—relatedly—I heard

You can help stabilise those muscles by practising standing on one leg with your eyes closed. 🤷‍♀️🤷‍♀️ not sure why. I’m sure other runners will have advice. There are stretches for lower calf muscles - worth a google maybe!

Hanruh in reply to Hidden

Thank you! I am feeling pretty happy with myself. And thanks for the advice, much appreciated :)


Good you! I’ve been hiding on my treadmill. Not quite sure I’m willing to expose myself to scrutiny or uncertain conditions yet @w2r2. You give me a goal. Thanks

Hanruh in reply to dieOR5k

Thanks. I felt the same, I’m on the larger side and didn’t fancy having everyone see me bright red and sweating but I convinced myself it’s not about them. Definitely give it a go and head a little earlier if you want it quiet :) good luck!


Well done on this benchmark run 👍. Maybe do the warm up and cool down stretches that are linked in the How to post. I find they help immensely 😁. Beware when you do the next run, as it catches some people out, so take it slowly 🐌

Hanruh in reply to Wenderwoo

Thank you and for the tips! Definitely going to check this out for stretches! 🙌🏻

Well done. You’ll be so glad you made the transition when you’re running outside on beautiful Spring mornings with the birds singing! I’ve had some injury problems (and painful calves) and have started the Strength & Flex on non running days (as advised by OldFloss)

Hanruh in reply to sarah65

Yeah I really think I will, not sure how happy I’ll be back in the gym now but it’s tough with the dark evenings/mornings! Thank you 😊


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 🏃🏾 👍

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