Aches and pains

[Pup73]

Happy to say I have completed Week 1... I have never ran in my life but thought this would help me to start a new way to keep fit. Carrying some weight that I need to lose I think I am going to struggle. It stared with shin splints and now knee pain. Is my body saying no you can’t do this or should I persist? Really don’t want to do myself any damage. I normally do the gym with exercises that have less impact. Advice please and thank you xxx

[Mum2N Graduate]

well done, starting is one of the biggest hurdles. I am a newbie to running, but I get shin splints even from walking. I walk a lot, and find the shin splits come on when I walk too fast or my pace is too long. Slowing down and shortening the stride helps me. And they always go after a while if I keep going. I'm certainly no expert though. I only know what seems to work for me.

[Pup73]

Thanks. I shall try and slow down a bit. The shins are better than the knees now . X

[Instructor57 Graduate]

Well done , I have also just completed week 1.

I found the first day was tough and I had a lot of aches and stiffness in my thigh muscles.

What has certainly helped me is to do the dynamic warm up excercises and then the list run excercises after .

I had no problems since !

Hope it helps

[Pup73]

Thanks. Where can I find those ?

[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.

Enjoy your journey.

[Pup73]

Thank you very much 😃

[Mrs-pickles Graduate]

Well done on getting started, try slowing down and shorter strides which should help! I’m overweight, had a knee op and have hyper mobility which affects most of my joints and can strain them too easily - I’m now on wk 7 r2! I didn’t find my pace/rhythm until about week 5 - honestly if I can do it you most definitely can😁 there is some fantastic helpful advice on this forum!

[Pup73]

Thanks so much that’s a great help. 😁

[Grannyasbo Graduate]

Hi. Well done. I think getting started is hard but for me the w1r3 was the hardest. But so pleased I did it. Just done W2r2 and starting to feel v committed. Like you I have aches mostly my bad back. Some years ago I had shin splints when hill walking and I was advised to get supportive instep insoles in my walking boots. Did the trick! Haven’t had that problem again so far when doing my C25k 🤞 but if I do I’ll try insoles one my shoes. You can get them from outdoor clothes shops and I expect running shops - but I’ve never been in one of those 🤣.

Keep it up and good luck.

[Pup73]

Oh that’s great advice thank you. They have eased a bit now but if they come back I might try some insoles. Thanks 😄