Brisk walking?

[Rennur]

Did W1R2 yesterday. Jogging slowly is ok. Doing the walks "briskly" is hardest, especially with sore shins. Will do W1R3 tomorrow morning and wait til Wednesday to start W1R1 again so I can get used to the walks. This is because Monday and Tuesday are due to be hot for September.

[Fudgegsd Graduate]

I got heel insoles that really helped with shin splints.

[Oldfloss Administrator Graduate]

Have you the correct shoes and socks, warm up well..try to land lightly and to relax...even in the walks....

[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.

[bubblebird123 Graduate]

Read the guide to the plan and look at Japanese slow running, along with your running shoes.

Strengthening and stretching is vital....don't underestimate this elements benefits

If you are anything like me you are maybe going a bit to fast and need to slow it down and get a slower pace with better running form

I had to slow it right down and do some strengthening and stretching with a 3 week break

It really does help to read the guide and take it easy. Repeat whatever weeks/runs you need

I promise you this plan sets you up to succeed and the forum is a great support

Good luck

[Rennur Graduate in reply to bubblebird123]

I am leaning forward now to prevent heel strike and forcing myself to go slower. It's working. I am going to repeat w1R3 for a third time on Thursday and feel ready to start w2 on the weekend. I can't believe I'm saying this, but I am looking forward to it!

[bubblebird123 Graduate]

Hi there....I found uust small changes really helped, especially taking the pressure off regards speed. I found lookvat my foot strike really helped. I had awful knee pain at one point and had to take a few weeks out but now back at it and all the aches and pains are the expected stuff.

I am so pleased you are looking forward to your run. What really helps my mindset is I never overthink the plan. I never looked at how long etc and just went running. If i complete it I complete....if not i just do it again. I have only had to re run on one occasion si it seems to work

Good luck with your running journey 😀

[Pepper86]

Another tip, Your run is supposed to be at a speed where you can hold a conversation so the walk in between will not necessarily be a brisk walk depending how fast/slow you run. It just needs to be you walking at a speed which allows your breathing to return pretty much to normal before your next run. Just keeping moving is the main thing rather than stopping and standing still.