So I’ve just done my 3rd couch to 5k. I am extremely unfit and have done no exercise for the past ten years 🤦♀️.
But my legs and ankles are burning and I really don’t think that next time I will be able to complete all 8 runs. Today I felt really sick and was huffing and puffing. Does it actually get easier? Does anyone have any tips? 🙏 thank you
At first I missread your post as running your third 5K, no, I assume that you ran run 3 of week 1 of C25K,
Have a extra day off running before you start running run 1 of week 2.
Drink plenty of water the day before you run and some before, run the running parts a little slower than you ran the running parts of week 1, however, if you wish you can repeat week 1 before going onto week 2.
Thank you!
Yes it does definitely get easier. I'm almost four stone overweight, back when I started I could hardly manage 60 seconds of running, 6 weeks later I'm running, for 25 minutes.
Take it slowly 🐌 , give yourself an extra rest day if you need it but don't give up.
Well done for completing week 1 👍
Thank you! I’m 4 stone overweight too. I didn’t think it would be so hard! But with everyone’s advice I will keep plodding on. Literally! Lol
Well done on getting started and welcome to the forum.
It sounds like you are running too fast during your run sections, so take your pace right down and go slow. It doesn’t matter if your slow jog is slower or the same as your fast walk, just as long as you are doing a running motion. Your pace should be slow enough for you to be able to hold a short conversation. If not, you are going too fast so slow right down.
All new runners’ legs ache a little, it’s a natural reaction to the exercise, but you can reduce impact by running slowly and wearing supportive trainers. Do Google “Japanese Slow Jogging” technique on YouTube, it’s incredibly helpful. Keeping well hydrated and stretching after every run will also ease sore legs.
I’ve never heard of Japanese Slow Jogging. I will watch it and hopefully it will help me x
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.
Thank you so much. I’ve started reading all these. Very helpful! And the people on the forum are so great for advising me! It really will make a difference. Thanks again
It got significantly easier for me after about 4 weeks. I personally did Week 1 for 5 weeks before moving on, because I was extremely out of shape and really worried about injuring my ankles, I had a lot of burning and my feet roll in when I walk.
Once I got my foot falls even and didn’t feel like I was dying, I’ve been able to increase mostly on schedule since then and it’s no longer painful.
Ha ha to the dying part! That’s really good advice. As I’m worried I am just going to give up if it gets harder in week two. I might repeat week two also. I seem very heavy in my feet and am huffing and puffing away.
Thanks for replying! I really want to carrynin but it’s so painful!
I also found the advice about making sure your feet fall in mid-foot, and ESPECIALLY focusing on not bobbing up and down really helpful. For me I also had to focus on making sure I put my big toe foot part on the ground because my feet roll in, that took a lot of pressure off my ankle. I probably run even slower than I walk, but I think when you try to run without bobbing up and down, it decreases the impact on your feet and it hurts less. I couldn’t manage to focus on breathing at all, I just spend my entire run focusing on making sure my feet hit the ground safely (and trying to keep 6 feet away from everyone 
) I’m not too far in yet, but I am assuming as I got on I won’t have to think about it as much.
It’s all so confusing! I know I don’t run well, I don’t even walk well! I walk like a gorilla 😂 . Well done for not giving up!
W2R2 and my ankles are killing me !
Painful knees and ankles
Painful Ankles
Feeling rubbish...sore knees and ankles
Fat burning
