First of all - within my 5 minute warm up walk I got unbelievable shin splints!!? And unfortunately they continued with me throughout. I started feeling them doing my dynamic stretches..
Secondly... And I really hope this disappears, but I stopped running every time I seen someone 🙈 I feel very unfit and I'm just so self conscious about people seeing me run right now so unfortunately I let this beat me. I only managed 2 full runs and 3 half runs. Very disappointed in myself. I need to find a better place to run and hopefully get my mojo back.
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Lola2010
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Oh Lola, I feel for you! I have tried and stopped c25k numerous times! I also hate people seeing me trying to run! My son is now coming out with me and I apologise for my lack of speed and the need to stop!
Rest up, do some stretches to help the pain ( there are links on here!) I rub my legs with black pepper oil and lavender oil , 5 drops of each in 100mls of carrier oil. It hurt to start but be gentle on yourself, things will improve xx
Never use the word fail here on C25K, you had what we call a practice run, don't be ashamed of running in public places, try running in a park near to where you live at a quieter time, don't run again until your injury heals.
It was a learning experience, so was in no way wasted.
Are you stretching after your runs. In my opinion this is more important than pre run stretching.
Stretching immediately after every run, nhs.uk/live-well/exercise/h... while muscles are still warm and supple, pulls out contractions, avoiding carrying tensions into the next run and also improves recovery by improving blood flow.
you are doing this for you, so it really does not matter what others think.
What do you think when you see a runner?
I bet you don't think anything critical of them and nor will anybody who sees you.
Most people wish they could do it........well you are, so be proud, hold your head up and know with each run that you are getting stronger and fitter.
Changed the name of my post so hopefully not as negative sounding ☺ I'm definitely in my own head way too much and it's only me it's upsetting. I have been doing my exercises afterwards but I'll be honest I'm rushing them a bit... Maybe that's it? Is it wise to wait until I have no pain at all before I run again?
I completely understand about people seeing you run, I started this Couch to 5k nearly 3 weeks ago, and to be honest all my runs have been indoors. I am far to unfit to try this outside.
The fact that you have got outside and tried your best is amazing and I applauded you for it. Keep going when you can, you can do this 🙂
I felt exactly the same as you, I’m on week 2 run 3. Kept putting it off because of being seen and due to being unfit so I now get up early and do my runs about 6.30am ( I know that’s not for everyone) I see very few people but they all say good morning without a care in the world and now in my head I think they are saying ‘ you go girl’
Don't give up rest for a few days, we all think your amazing for doing this, I use to have the same problem with the shin pain and they are really sore, what I did was buy off ebay was calf compression sleeves and also memory insoles for my trainers and some pain relief gel, they seem to help a lot, and stop thinking what others think your amazing person, I also started running in the morning but it is upto you I love the fresh air and birds singing you can hear them so clear in the morning so rest up and get the trainers back on and get back out there and be proud
Here's the thing - I used to do whatever I could to avoid people. One day I went out in the woods and a total stranger saw me and shouted encouragement. Then I realised. Most people are impressed you are out trying - they want you to succeed!! They know it's tough.
Now when I pass people I smile and they smile back, like an acknowledgement that you're trying hard. Next time try smiling at them. Everyone is enjoying seeing other people just now and more so if they are acknowledged.
If they don't respond, fair enough, they are probably dealing with their own issues in their own world and didn't notice you anyway!
You can do this - and you're doing it for you, who cares what anyone else thinks, they aren't you.
As for the shin splints... Sorry no advice there!! Just take care of yourself and go slowly, repeat weeks if you need to.
I had the app on my phone for 2 years before starting it 4 weeks ago. Like you I was embarrassed incase I was running too slow compared to others. And YES I get people running past me when I'm out but I tell myself they had to start somewhere. There are also others out there walking and I think to myself ...I wonder if they're doing C25K.
Regarding stretching after your run, I come home and do Yoga with Adrienne on YouTube. Its excellent. I'm hooked on that too. Good luck and dont give up just yet 🏃♀️🏃♀️🏃♀️
I felt like you starting off but a year and a half after starting c25k I’m still plodding on! Not the fastest I admit but I don’t care what people think I’m doing it for myself and it certainly does get better and you will definitely feel the benefit. When I encounter people I hold my head high and smile through the struggle, after all they don’t know exactly how you are feeling, so have faith and be proud of what you are doing. Well done!
Well done I do know how you feel I’d hate anyone seeing me. I can’t say I run or jog just walk faster for the run sections. So well done tried slow jog but that really hurt my calves. So keep getting out your exercising that’s the main thing. 👍🏻👍🏻
Wow, I'm really overwhelmed by the supportive messages on here today. I can't thank you all enough for responding and all your encouraging words. Sometimes I think it's just a comfort to hear that I'm not the only one who feels or has felt this way! Thank you all so much and I will rest up for a few days, get back out there and try again! I was going to avoid morning runs because I read that my muscles are all tight etc when you get up so didn't think I would manage but I think that might be my best way until I get my confidence in me lol ☺ thanks again everyone! You are all amazing!!
I feel for you as shin splints are horrible. As someone said earlier calf compression sleeves do help as would compression tights. But do make sure you stretch out those calves, hamstrings and glutes properly after every run. It all makes a massive difference. Might also be worth having your running gait checked as over pronation could be part of the reason for painful shins. A gait analysis will help you to select footwear that suits your running style. You can do a self analysis on websites like spotsshoes.com, ASICS.com, brooks running.com and many others.
Give yourself a big pat on the back for getting this far and take comfort in the fact that many others have felt just as you do and have gone on to complete the programme. Imagine the sense of achievement you will feel when you realise you are on your last few meters of W9R3 🙌🏽
Thank you ☺ I actually bought running shoes for starting as I didn't know you could just run in anything, was very surprised when I heard that lol. I'm hoping they are not the issue as I had 3 good runs before this one with no issues but I will certainly do the self assessment and see if I can learn something from it. Thanks so much for the advice. I am taking on all the advice I can ☺
Even if your current footwear isn’t the best for your needs it may well be a case of changing the insoles for something a bit more supportive. Well worth doing the assessment and going from there. Both myself and my Mrs have changed our footwear based on out gait analysis and it’s been a game changer for us.
I started C25K again last week and I'm really out of shape. I feel embarrassed when people see me run and have been putting off my next session. Reading this thread encouraged me to get out and finish week one this morning. I picked a quiet route and kept going when I did see someone, even receiving a smile and a thumbs up from another runner! Thank you for sharing, it really helped to know I'm not alone in my feelings
Aw I'm so happy that these posts are helping to encourage people! I absolutely love the positivity that everyone gives, it's the most uplifting forum I've ever been on! We will get there together ☺ whenever I feel bad about a run I come on here, get it out of my system and by the time I have read everyone's comments I can't wait for my next run lol!!
I’m at the week 5 stage, needing to do this quite slowly, and I also had sore shin splints in the first three weeks of the programme. I could feel myself getting worried in advance so I tried this one day and it worked. There is a 15 minute meditation for anxiety on YouTube from yoga by Adriene. Really easy to find. She talks you through being still, breathing deep. I did that, did a longer than 5 mins walking warmup, took smaller running steps than I had been (so very small) and beat the shin splints. I felt I breathed better, was certainly more relaxed during the run and actually ended up going further than the programme. I really stretched legs at the end as well. I hope some of this is helpful in releasing your head so your legs can take you forward. Good luck x
When I first started a wore a hat and a snood which almost covered my face and it was because of the Covid 😆
In the past when I have seen people running I’ve always been envious so when you meet people they are probably thinking “god I wish could run like them!”
Yes-I so recognize these feelings! Don’t give up! I also wanted to keep private when running - I feel embarrassed if I’m spotted by anyone who might know me from my neighborhood. Can you run earlier or later when it’s not so popular for ‘exercise’ time? Maybe your warmup walk could follow a route that’s more out of your immediate home area? Also how about wearing a baseball cap or visor? It just helps to feel less exposed. Also absolutely no-one cares. Seriously, they are all too wrapped up in their own thoughts to have time to make any judgement on anyone else!! Fellow runners will all be dealing with their own demons and they will see you as someone doing something positive about their own situation. I’m on week 5 and as Laura says on the Podcast - it’s more about the mental approach. I find now, if I meet another runner, we make eye contact and smile-it’s brilliantly positive! Try to relax - YOU ARE AMAZING!
Regarding the shin splints - I suffered really badly until a chiropractor noticed I have fallen arches. I now run with orthotics in my shoes and have not had the tiniest squeak of shin splints. Might be worth checking out?
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It was going so well. 
It was all going so well :(
Week 5 Run 3 - didn’t go so well. What next? 
W2R1... I CAN'T BELIEVE IT, TRULY... I DID IT.
Well I did it 😉 W5R3
