Week 4 struggle.

[RunRoadesy]

"Help"! I'm struggling on week 4, to the point that I'm doing it for a second time. Three minute runs are okay, the five minutes are really difficult - lower legs feel like lead, lower back/backside hurts during run. No real issues with stamina (which I'm surprised at), but the heavy legs/pain is starting to put me off. I do warm up beforehand. Any tips?

[Spartacus22 Graduate]

I'm just starting week 5. I really struggled up till late week 4 with a mixture of my feet and legs. Also hydrating properly. (Tiny bladder)

For me personally I just don't feel like was working on my legs enough. I really put alot of effort into waking up. Legs got alot of effort. Looked at some yoga legwork which is essentially long stretches and it really relaxed my muscles and did the same post run.

Also hydration muscle pain cramps can be a sign of not enough on board

My new winning formula is an electrolyte tab in 500ml water in the hour pre run has been a golden ticket to a great run. Stretching and breath work pre run.

[Sunshine-daisy]

I’m also on week 4 - 2nd time around so I feel your pain! Last week was a big disaster and I didn’t complete it once, so this week I’ve been pausing the ap and having an extra minutes recovery before the last 5 minute run. This has made the difference and have managed it all week . Next week I’m going to try one run with the shorter recovery time and see how I get on .

[Fionamags Graduate]

It could be that you're dehydrated. Apparently we should be drinking around 2 litres a day and the day orior to the run is really important too. Also a good half litre before ur run.

Try that along with running like a tortoise - there's always room to slow down even more!

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

This guide to the plan is essential reading healthunlocked.com/couchto5...

and includes advice on minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.

Heavy legs can be symptomatic of poor hydration. As a runner you need to drink 2.5 -3 litres of fluid each and every day, running or not, as mentioned in the guide.

Enjoy your journey.

[Razouski]

You've had some good advice here - hydration is so important, and certainly doing some strengthening exercises on non running days will help too.

Good luck.

[RunRoadesy]

Thanks for all the comments/advice - gratefully received. I've decided to stick on week 4 until I've "mastered it", and do the whole thing in my own time rather than stick rigidly to the App.