There is a voice that does not use words... Listen.🏃‍♀️🏃‍♂️🏃‍♀️ OFF THE COUCH GROUP... POST FOUR... Last Post of the Month.

[Oldfloss]

... that voice is in our head, and we do well to listen to it.

Well runners.... here we are, another month nearly passed by, the days getting longer and the weather... err... well the weather is the weather!

I hope that many of you are getting into a super, happy routine of running and some rest day exercise by now; and I do know that some of you are really doing very, very well.

I am noticing here and there in a few of the posts. comments or questions about running and illness or injury,

Okay... injury from running can affect anyone, from the most experienced of runners , to the newest beginners. From pushing ourselves too hard... to trying to run with muscles that have no idea what they are doing

Injury or indeed illness can knock your confidence and impact on your motivation, so it is important to clear your mind set when this happens.

Many, many of us on all the forums have suffered injury from running, non running injury which has stopped us running, or illness which has also stopped us running.

One of the hardest things, when you are on this programme is to recognise, that what is going on, means that you really need to stop running. Listening to that voice in your head and taking notice.

The next thing we need to remember is, that the runs wait; they are patient and no matter how long it takes, they will still be there.

I am on the way to recovery after a hamstring injury...it came after a really successful December's running, and yet, two weeks into the New Year...pow! I am a belt and braces runner... by the book... steady and slow, and yet there I was; Training for my next Half Marathon at the end of March, the weather against us...and at least two weeks ...no running. I am an older runner, maybe not wiser, but I do listen to my body.

I have learned over my four years plus, running that if I take the correct action, and follow expert advice, however hard it may be, then in the end, I will run again! I can in all honesty say, I am never tempted to rush things and when I first head out after any stop, I take it slower than a slow snail on a go slow

I am four weeks away from my HM... I am behind in my training...but I know I will run that race and enjoy it, slow and steady , I will do it.

We do when starting this expect what we refer to as, normal, aches and pains, and they are just that. real pain is easily identified and should never be ignored. We always advise stopping running when that kind of pain occurs, seeking expert support and advice, and also, never to mask that type of pain with painkillers.

So... here is a list of the most common complaints we may get as new runners.

1. Knee pain

2. Achilles pain

3. Shin pain

4. Heel pain

5. Muscle strains

Learning how tor recognise certain injury is helpful, but there is no substitute for getting expert help and a correct diagnosis. We are not medical experts, and even though folk on the forums may have had similar issues, no two cases will be exactly the same.

So I will be putting a post with some useful links to helpful advice, that may help us to begin to distinguish between what is normal... and what is not, in our running.

Right

So... let us know how your running is going right now. How you are finding your runs an this dreadful weather too...read the other posts and do rely to them. We run as a running family and that is what makes C25K so brilliant!

Oldfloss

PS

I am going to tag folk. who signed up, in some replies here, to remind you to check in We would love to know what you are up to!

PS

Photo is;

An injury I got after a run...horsefly bite...through my leggings... the little beast was infected and it all turned into cellulitis...

The bite is the very red bit ! Peevish little blighters are horseflies ! ( Two weeks on the IC..then back on track! The run waited

[Hidden]

Wise wise words Oldfloss.

The "time heals" saying applies to many things, including injuries.

I crash landed on the IC last summer during my first C25k attempt. I was in my graduation week and developed extensor tendonitis with just two runs to go. I was so frustrated and upset, but there was no way I could run. It took a long time to heal, and although I tried again in September I still wasn't ready. So, I took my time.

Fast forward to this January and I started again. I'm now in week 7 and have taken extra rest days when needed, listened to my body, joined in with the fun Strength and Flex forum's planks and yoga and I am hoping that this time I make it to the end of the 9 weeks 🤞🏼🍀.

As for the weather! 🌧❄️🌨💨💦🌊🌬🌪 Well! The least said about that the better! I guess if you are brave enough to start C25k in January and put up with everything that Storms Ciara and Dennis throw at you, then you can really call yourself a runner! I'm looking forward to the spring!🌤🌱☀️🌸🌳🌼

[Oldfloss Administrator Graduate in reply to Hidden]

Very well done you and thank you for this really great reply. I hope the others read it!

It is not always easy to stay put after issues, but it pays off. The weather has been challenging to say the least. Sleet here again this morning!

I always felt, Graduating n the Winter of 2015 that it really was a success, so with all these storms, you MOST certainly can call yourself a runner... an AWESOME runner!

[Powerhoopfan Graduate]

I am starting week four this week. I have amazed myself how I have got out there and done the runs in the awful weather we’ve been having. I think it helps that I have joined a local running club couch to 5k group and I find it much easier running with them than on my own. I haven’t suffered with aches and pains too badly as I’ve tried to do stretches regularly. However, I went to a body balance class yesterday and I am aching more following that than I ever have after my runs 😀

[Oldfloss Administrator Graduate in reply to Powerhoopfan]

Well done you... and on your exercises too... using new muscles is always a learning process and sometimes a tad painful.

It is much easier to run in pleasant dry weather, so a terrific well done to you!

[Oldfloss Administrator Graduate]

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[Midwife91 in reply to Oldfloss]

Well you’ve probably seen me posting about my ankle and my knees 😂 this post sounds like it’s written about me 😂

I’m definitely feeling less twingey this week so I think next week I am going to come back to it and start week 4, and just take it really steady.

Xxx

[Oldfloss Administrator Graduate]

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[Comfortnotspeed in reply to Oldfloss]

Hi, I’ve just got in from my first run of the week W6.

The difference I’m finding doing C25K second time around is that I’m prepared to be kinder to myself. I ended up around week 8 last time with a very swollen knee.

I go more slowly and use a different warm up. I’m resisting using Strava until consolidation as I get tempted to do too much. So far that’s helping. I’m interested to see how the sustained runs go. But, I’m enjoying the experience and look forward to run days.

Happy running 🏃🏻‍♂️🏃🏼‍♀️

[Oldfloss Administrator Graduate in reply to Comfortnotspeed]

Terrific reply. So many folk have found similar results to you; taking it steadier and making sure that we avoid injury is the way!

Enjoy these lovely longer runs... they are so perfect for relaxed running

[Comfortnotspeed in reply to Oldfloss]

Thank you 😊 the support is appreciated.

I wouldn’t do this without the support of this great community.

[Oldfloss Administrator Graduate in reply to Comfortnotspeed]

Most of us feel exactly the same, whatever stage we are at. I know how much I value the support of all the friends on here...they have kept me going through some extremely challenging times.. they run with me, in my head and my heart, on my runs

[Confusedofaxminster Graduate in reply to Comfortnotspeed]

You sound like my twin! I graduated last September, having developed plantar fasciitis in the last couple of weeks. I persevered because I loved the runs and had no pain during them - it was all the non-run time I suffered! Fast forward and I began again in February, on W3R2, taking it SLOWLY and am already noticing the telltale signs of PF again 😣. Doing the relevant exercises and hoping to conquer. I was under the impression that the five minute warm up walk was sufficient at this stage. I warm down as instructed, take rest days and also do yoga and Pilates, so maybe it's the warm up that's my problem...so my question is - what are your warm up exercises, please?

[Comfortnotspeed in reply to Confusedofaxminster]

Sorry to hear of the PF. I do dynamic stretching now and thoroughly warm before leaving the house. Hip work - as I think I massively underestimated this previously. Lots of good info out there.

Also do yoga between run days 🧘‍♀️🌸

[Confusedofaxminster Graduate in reply to Comfortnotspeed]

Thanks for the quick reply. I've just found Old Floss's calf stretches, now I'm disappearing into the C25K abyss to find dynamic stretches.

[Oldfloss Administrator Graduate in reply to Confusedofaxminster]

Yeay....well done you...loads of info out there...

I walk...very briskly...often longer than 5 minutes...I donkey kick..knee raise...leg swing...arm swing and windmills...generally entertaining any onlookers!

Some ideas here too,

runtothefinish.com/dynamic-...

[Confusedofaxminster Graduate in reply to Oldfloss]

Bless you! Thanks 😊

[Hidden in reply to Confusedofaxminster]

Hi. I have also built in dynamic stretches before a run to help fend off the post run leg aches. I found them on

runnersworld.com/training/g...

I do them before every run now and they make such a difference. I also use the foam roller which, though torturous, has also helped, especially with overnight sore legs 😬!

[Fionamags Graduate in reply to Oldfloss]

Hi Oldfloss. Thanks for checking in with us. I do the 2nd run of week 4 tomorrow and I am loving this programme! The feeling of achievement week on week is amazing. The first run of week 4 I set off very negative believing I couldnt manage 5 minutes and came home on top of the world!

Im also loving all the chat, info and support on this forum. It makes the world of difference. I need to keep reading other people's journeys to get me over the door. My latest trick is that I registered for park run and ordered a wristband. Thats going to sit on my bedside table and Im going to do it the first Saturday after I graduate!

[Foxglove2 Graduate in reply to Fionamags]

It's brilliant, isn't it?

[Oldfloss Administrator Graduate]

Viriamber

AHKiss

[Jalapenolover101 Graduate]

Another great post! Thanks old floss 😊

Thankfully I’ve never suffered from an injury but have had illnesses that have put paid to running. I think it was the first time I did this, I was out for about 4 weeks with a chest infection 😕 Waiting until you’re fully recovered is so important, otherwise you just set yourself back and get more frustrated 🤨

[Oldfloss Administrator Graduate in reply to Jalapenolover101]

Most of my time on the IC has not been running related... the horsefly bit me after a run ! I broke my ribs falling over a coffee table...and the dreaded winter bronchitasaurus is nothing to do with running!

The chest infections really do hang on. Mr OF is currently on his third !

You are doing fantastically well!

[Jalapenolover101 Graduate in reply to Oldfloss]

Bites can be really nasty, my hubby ended up in hospital with cellulitis after getting bit by an unidentified critter. As for coffee tables, I know someone who broke her ankle falling off one! 😳 but least said about that the better 🤭😉😆

Good luck with your training, HM’s, blimey! 🙃💪👏

[SofaJockey]

Great information. I'm sticking to the plan. This week is Week 4 and each rest day will be savoured. I'm doing 5k walks on my rest days, which I understand works fine.

[Oldfloss Administrator Graduate in reply to SofaJockey]

Huge well done you... now maybe pop across to Strength and Flex forum for some more ideas for rest day exercise? Walking is great but some strength and stamina work would be useful too!

[Iseesaidjane]

Thank you for your post and tagging me. 6 weeks in and I’ve read, absorbed, listened, posted and enjoyed advice, support and encouragement - Loving the progress and programme 😃 Resonance with this particular post - with the longer runs I’ve got an injury (Achilles tendon) and on Saturday after resting for 5 days I started W6R1 and although completing barely could walk home. So despondent, i read some more, increased my water intake, increased my exercise to try to help my Achilles, tried massage (and it’s helped) but I think I’m going to have to rest some more which I’m struggling with (I hear you and agree - the running is there to be taken whenever I’m ready but it’s thrown me because I am so motivated to get out there) However, how can I be despondent because I’ve not used my injury as an excuse not to run ... I’ve learned that I’m desperate TO run! How flippin’ great is that?!

[Oldfloss Administrator Graduate in reply to Iseesaidjane]

It is great and you have your head around this...but, rest really is the thing.., when you have rested there are some great exercises for Achilles injury recovery

[Couchpotato2 Graduate]

Thanks for the reminder. The run will wait and sometimes it’s a case of the race will wait.

[Oldfloss Administrator Graduate in reply to Couchpotato2]

Indeed... I am just hoping mine will be waiting with a dry and not windy day Well done you!

[Couchpotato2 Graduate in reply to Oldfloss]

A little sun but not too much, and if windy, behind you pushing you forward

[Oldfloss Administrator Graduate in reply to Couchpotato2]

Yeay!!!! Xx

[prashantr]

Thank you @oldfloss for the timely post. I am little ahead in sixth week now. No injuries so far but minor niggle in left heel. It goes away on rest days. Anyways going great as always. 😊🙏

[Oldfloss Administrator Graduate in reply to prashantr]

Brilliant...huge well done you! It is good to keep ahead...

[Margatio Graduate]

I'm on W6R3 tomorrow having kicked this all off in January. I've delayed a few days for bad weather and minor niggles and held myself back a week with a sore back while I did some stretches and exercises to try and give me a stronger core.....the plank is good for this although it's tough. Love the support that everyone gives each other on here and the encouraging posts from you Oldfloss and others. Starting out on the last few weeks of long runs hopefully accompanied by better weather.

[Oldfloss Administrator Graduate in reply to Margatio]

All really positive and that is wonderful!! The weather is challenging...and we prove how strong we really are. Well done you xxx

[Alast]

OK Oldfloss , thanks for the nudge! I originally started C25K last September having never been a runner and innocently expecting that I'd be able to run 5K before Christmas, this was until I tried week 1! Although I read the advice time & time again, I really struggled to fully understand the concept of going slowly. I've been lucky so far as apart from the expected aches & pains, I've not really sustained any injuries (apart from badly stubbing my toe on the bed leg after my second run, and of course my well documented Wheelie Bin incident!) but I did run out of steam, and stopped running in December (for a combination of reasons). I carried on reading the posts on here, offering my thoughts to others, and that helped me to feel like I was still involved. Mid January I re-started right from the very beginning again, with a totally different mind set after re-thinking my approach whilst 'resting'. I knew I'd got to take it slow (and then even slower) and that I could trust the programme. I've done OK so far making it all the way to W5 R2 with only 1 practice (W4 R1 - my Nemesis). Unfortunately, we had the two storms recently, and I've managed to succumb to a head cold and a nasty cough which has stopped me from running at the moment. I am really cheesed (I'm glad I thought of that word) off as I really want to do my next run. W5 R3 is an absolute landmark run (or certainly will be for me), but I feel like I'm on a tight-rope. I want to do it ASAP before the fitness I've built up goes away, but I don't want try and do it too soon, before I've recovered and then not be able to complete it as that would be a huge blow to my confidence. What I do know is that I have got to rest and recover, the runs can wait. It's taken me over 63 years to get my running up to where it is now, adding a few more weeks to the day I'm able to run non-stop for 20 minutes is nothing by comparison. I may even start back at W4 (or beyond, depending on how long it takes to shake off my cough) . I already know of the physical benefits I have from the running I've done so far, but more importantly, the 'other' benefits far outweigh those. I'm (generally) a much happier person, especially after a successful run. I'll admit that I'm feeling happier/more confident about myself too. I used to make sure that no one saw me running and still only run early in the mornings, but couldn't care less who sees me, as I know they're not bothered about me or who I am. I am also really enjoying being part of this community, you all are the friendliest, most helpful & supportive bunch of people I have ever 'met' and I thank you for that. Finally, another 'feel-good' thing I get out of this is being able to offer my thoughts & advice to other runners which is something I never expected I would ever be doing! Keep on keeping on everybody, C25K is a great adventure and has already taken me to places that I though I would never go to!

[Oldfloss Administrator Graduate in reply to Alast]

Well done on all levels. It is so easy to push too hard,and at the moment, there is so much against us.

These blessed colds are a pain... head colds and how. The weather too... unbelievable... snow forecast here tomorrow and on Tuesday, just in time for my planned long run The only thing is to rest and rest more. For me, it will be indoor work in my small gym

However much we want to run, we simply do have to be sensible... ( not easy for this 69 year old)!

Folk as you say, are getting on with their own lives, they have little time to gaze in wonder as we run past

I run early because it is my favourite time of day and makes me feel ready for all the day throws at me.. so well done there too.

Recover well, run again, keep posting and do keep supporting... we value your input

[Creaky_newbie in reply to Alast]

Thank you for this encouraging post, I started C25k last spring, injured my knee and had to stop, after only 2 weeks. Was planning to start again in the late summer, only to break a bone in my foot! I've just joined a local C25K group, and I'm determined that this time, however long it takes, I will graduate. This may well take longer than I'd like as I'm older than I like to admit, but I'll get there eventually! Love this community, very helpful.

[believeinbest]

Thanks for the check-in.. It's been going good for me so far. On to Week 3 Run 2 today and was thrilled when I ran 3 minutes without stopping (silly I know)..

Have had some aches and pains and hopefully nothing serious.. I had posted about Shin pain and got an link to an excellent video for Shin massage that has been really useful. Left knee pains have been there since my first pregnancy 15 years ago.. It gets aggravated once in a while, but manageable so far..

I am based out of India and feel lucky for no rains (it starts in end may/June here). There's plenty of hot/humidity if it makes all of you feel better

[Oldfloss Administrator Graduate in reply to believeinbest]

Glad you are feeling okay.. and the shins are feeling easier.

We have forum friends in India and know how tricky it can be withered rains and the heat. Many do treadmill runs because of it.

I would like a bit of warmth...but not the humidity....well done you! X

[believeinbest in reply to Oldfloss]

Thanks a lot. I know, it’s tough with the humidity. I can’t run on a treadmill owing to my vertigo. So, I usually need to hold on to the rails to feel comfortable.

[believeinbest in reply to believeinbest]

I’m blessed to live in an area with good parks and that’s where I go for my runs

[Jalapenolover101 Graduate in reply to believeinbest]

Nothing silly about being thrilled!😊 After w1 I was sure I’d never be able to do 90 seconds, I remember being over the moon when I did 3 whole minutes 😃 take care of those shins 👍

[believeinbest in reply to Jalapenolover101]

Thanks 👍

[Jalapenolover101 Graduate]

Can’t believe I’m writing this, days after this thread was posted 🤦🏻‍♀️ I felt a twinge in the back of my knee at work today and it’s been aching and a bit uncomfortable ever since. I think I must have turned awkwardly, but I’m not really sure 🤷🏻‍♀️

I was wondering if it could possibly be connected to having a tight calf? I do stretching after every run and do concentrate on that calf because it does tend to get very tight.

So apart from resting and monitoring, any tips? And could it be connected to the calf? Any advice would be appreciated 😊 Oldfloss , any words of wisdom?

[Oldfloss Administrator Graduate in reply to Jalapenolover101]

It may be connected, but could simply be that you landed awkwardly at some point...If there is no really bad pain, try some massage and try some simple calf exercises...

healthunlocked.com/strength.......

Just try the very gentle simple calf raises and if there is any pain, then stop.

There is a little muscle at the back of the knee which could be the culprit... but at this stage. some gentle calf exercises and some massage to that calf muscle may do the trick

Keep me posted please... x

[Jalapenolover101 Graduate in reply to Oldfloss]

Thank you so much for replying tonight 😊 I’ve been doing gentle dynamic stretching and just done some of the ones you linked ( bliss 👍 I need those in my life, can’t believe I haven’t seen them sooner!) the ache is definitely feeling better, I think 😶 I’m going to try massaging too👍 I’m keeping my fingers crossed 🤞 thanks again 🌶x

ps. I’ll be gutted if I can’t run! ☹️ But if it is painful, I won’t. Kinda getting this frustration now 🙄

This would have been a good excuse not to run, In days gone by, but today my thinking was noooooo! I won’t be able to run ☹️

Keeping my 🤞🌶x

[Oldfloss Administrator Graduate in reply to Jalapenolover101]

I am glad.. it is so hard to discern the difference between a twinge and a real pain...I know after my hamstring injury, a few weeks ago...I took and still am taking it so gently and really listening to my body.

The trouble is, so many bits of our legs impact on other bits... is it a calf problem, a knee problem or something else? This is where at some point a Sports Physio may be helpful.

Take it gently and see how it goes

[Jalapenolover101 Graduate in reply to Oldfloss]

Just thought I’d let you know, I’ve rested( not run) since Tuesday. Been full on at work, steps/ activity wise, so I’m not back on the couch 😉

The knee thing has got increasingly better👍 Still niggling though 🙄

I was going to test drive the legs tonight, after work, just a short spin 😊 but I’m bloomin freezing !!! ❄️ ( I work outside) and I can’t get warm 🙁

Tomorrow is supposed to be rainy, I do love a rainy run though 😊

Thanks for the advice👍

[Oldfloss Administrator Graduate in reply to Jalapenolover101]

See how it goes...gently though x

[55Milly Graduate]

Thanks Oldfloss for tagging me in to your post - for a newbie to C25K it has been really helpful to hear about everyone experience of the programme - which have really helped me stick with it!

I'm on Week4 and will be doing Run3 this Friday and am lucky so far with no injury but I have made sure I have done plenty of pre & post run stretching - as well as just keeping it within my limits as far as speed is concerned - I certainly won't be breaking any records - but I am able to build on each week as far as the distance I am covering in total for each session - and that has been really motivating for me. I can see progress each time and that has had such a positive impact on me as a whole.

So thankyou Oldfloss and everyone else!

[Oldfloss Administrator Graduate in reply to 55Milly]

You are doing this beautifully...doing it at a comfortable pace, making steady progress and mostly... enjoying it ... which is what it is all about! Well done you!

[Yoginut Graduate]

Thanks for this, Oldfloss 😊 I'm currently midway through week 7 on this attempt at the C25K, previous attempts having failed due to injury. So pleased to have found the forum at the beginning of this attempt as it has made all the difference to my progress. Hoping to continue injury free and posts like yours can only help 😊😊

[Oldfloss Administrator Graduate in reply to Yoginut]

Huge well done you... slow and steady into these lovely longer runs.

They are simply perfect for relaxed running, as the newly forming running legs find their own special, happy pace.

[Joanney69 Graduate]

Thanks Oldfloss ☺

Well, having started c25k on 28th December, I am delighted to say..... Drum 🥁 roll.... I ran week 9 run 3 this morning 😊 🎊

I can hardly believe it, it seems to have gone pretty quickly, and I can run 🏃 for 30 minutes!! 😂

I would encourage anyone thinking about c25k to give it a go - you have no idea what you're capable of until you try ☺ 🏃

Thanks to everyone for the support and encouragement 👍

[Oldfloss Administrator Graduate in reply to Joanney69]

Yeayyyyyy Congratulations and very, very well done.

Badge time...party time...and then, where next time

Run for pure joy now...all the way to the podium!🎶🥂🍾🌈🏃‍♀️

[Joanney69 Graduate in reply to Oldfloss]

Thank you 😊

I'm looking forward to a change of scenery now I've graduated 🎓 ☺ I've done all the runs bar one on the same route, just so I could see my progress really. Now to mix it up a bit 😂

Maybe a cheeky glass of something tomorrow, or I might save it for Tuesday and have a double celebration 🎉 it will be my birthday 🎂 🎉

[Oldfloss Administrator Graduate in reply to Joanney69]

Sounds perfect..double celebration! I will raise a glass of bubbly to you!

Mixing it up is perfect too..short runs..30 minutes...new routes...and, when you are ready...some lovely long slow routes. They are the ones which develop everything, stamina, strength, distance and yes, without any effort speed.

Keep posting please...😉

[Joanney69 Graduate in reply to Oldfloss]

Thanks so much for your advice ☺

I will keep posting - it's great here for encouragement and advice 👍

[SueAppleRun Graduate]

Great post Floss, we are totally off the couch, i ran 6k this morning with a spring in my ankles and nice strong calves and knees thanks to you and strength and flex so thank you

[Oldfloss Administrator Graduate in reply to SueAppleRun]

Hey you two! This is great.. Willow and Sola are back on track...all is well with the world!! xxx

[Foxglove2 Graduate]

I've just started Week 5 and I'm loving it. I'm astonished at how much I'm loving it. When I wake up on a run day, I get a warm glow because it's a run day. I can't tell you how much THIS IS NOT ME. I don't know what's happened. I've tried running at various times in my life (I'm 54) and hated it. And this time - despite being overweight and asthmatic, and not in good shape at all - I'm loving this.

The only things I can think of which have made it feel enjoyable are: 1) all the advice to go slowly and 2) from day one I have done at least a little bit of going uphill (unavoidable where we live) and that has built my confidence hugely.

Or maybe it just came along at the right time in my life when I was ready for a new challenge, but one that is structured with lots of care and kindness (super-important) which this programme is.

[55Milly Graduate in reply to Foxglove2]

I have to say that I feel exactly the same about the programme myself - lso on Week 5 about to do Run 2 tomorrow (but 2yrs older!!) Good luck!!

[Oldfloss Administrator Graduate in reply to Foxglove2]

This is fantastic... huge well done to you! The whole idea of this is enjoyment..and I am so glad that you are enjoying it and doing yourself so much good! xx