Just finished week 2 run 2. In fact I don’t run I just walk faster is this ok I’ve never run in my life. I tried the Japanese jog but found that hard my calves were screaming. How far should you go in week 2 I get about 2.7 km in total is that ok ?
Any advice on how to progress to a jog !!?
No real advice other than for me, the very slow, shuffle of a jog/walk was easier than brisk walking. For me, the Japanese jog method was a revelation, and I now am confident in ‘shuffling’ rhythmically but very slowly and I feel really good about it. Calves: I sometimes need an extra day to recover, but walking briskly also tightens my calves, possibly more than my ultra slow jog. I do the NHS stretches, and we have the glorious book of ‚Stretching‘ by Bob Anderson. It is available on the internet and probably has plenty of dedicated stretches for calves. (And I would really like an app for that). Hope you can keep going. So we both just need to keep it up! Well done and good luck!
Well done, you got this. Try stretching exercises before you go for you jog. As to the distance that is not in important at the beginning as we are learning to run/jog at the moment.
Hi, the Japanese slow jogging will make your calves scream to begin with, particularly if you do too much too soon. Mine were exactly the same when I thought I could just go for 2 miles doing it because it felt ok and I could manage it. I couldn't walk properly for about a week after! I found "Seb" on Instagram under slow jogging for advice. He was trained as a coach by Dr Tanaka. He's really helpful and gave me some great tips. By going slowly and giving myself 2 days in between at first, I've now got to finishing week 6. I'm not strictly slow jogging anymore re the speed, but I've kept the technique the same. I don't get any knee pain, and the day after I can walk fine, but know I've been in a run through calf feedback. It doesn't hurt, just feels well stretched. I hope that helps a bit. Good luck.
Thanks I’ll look Seb up. Yes after the first 90 sec slow jog my calves were screaming !!
I couldn't run much in week 2 but I kept pushing myself to still jog but i wasn't fast unless it was downhill. But I stuck with it and continued to push on through each run and now i am on week 6 and able to run along with all the timings on programme. Stick with it you can do just believe in yourself.
Welcome to the forum and well done on getting started.
This guide to the plan is essential reading healthunlocked.com/couchto5...
includes advice on minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help. and should tell you all you need to know to make this work for you.
Enjoy your journey.
I had a bit of time out due to hip pain after graduating. Now I'm back running and only doing 2.7km in 25mins on my last run. So I would say you are going too fast! Also, I repeated each week at least once when doing C25K and it took me 5 months to complete. The Japanese Jogging is VERY slow...... So, take your time, repeat runs and keep hydrated. I did it, so can anyone!!!🏃♀️
I THINK so! Most of the time. Also, I have noticed, that, of course, if jogging for longer periods, when fitter, you get past the "toxic10", when your body hasn't adjusted to the exercise. But in the early days that doesn't happen. Keep 'practising' those runs and it will get a bit easier!🏃♀️
Japanese slow running is the answer but also stretching those calves afterwards really helps and maybe give yourself 2 days between sessions until you get a bit fitter. Good luck and well done!
Painful calves, could run 😢 
PostGrad run 1
Week 2 Run 1 - Success! - I think :P
Consolidation run 3
I wish I could run faster!
