Week1R1 pain: Well, I genuinely thought I was... - Couch to 5K

Couch to 5K

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Week1R1 pain


Well, I genuinely thought I was fitter than I am... absolutely struggled with completing my first full set today because my shins and ankles felt like they’re exploding.

I’m a complete novice when it comes to anything sporty so is this a normal problem for beginner runners?

6 Replies

Welcome to the forum and well done on getting started.

Some aches are to be expected but read the guide and follow the advice.

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.


Welcome and well done for starting. Three months ago I was in the same position. Everyone thinks running for 1 minute is easy but it's not. Your asking your body to do things it's never done b4. The secret is dont rush, you cant go to slow. Keep well hydrated and when your ready treat yourself to some comfortable running shoes 👍

I had to repeat Week 1 as couldn’t do it the first time but have now slowly but surely reached Week 7 Run 3. You’ll do it. Go very slow and find your zone, S


I ran a 5k yesterday in 32 minutes and was accelerating towards the end. 11 weeks ago when I started the programme I thought I was going to have a Connery trying to run for one minute.

You'll amaze yourself how much you will improve if you stick religiously to it.

Get decent trainers, loose fitting kit with decent undershorts, go out when it is cooler, stick to your same routine and you will see gradual but real improvements.

I'm 51 and 17.5 stone.

Supportive running shoes or trainers is essential. But I do not mean go out and get the best money can buy. Just that typically trainers are likely a bit worn, were brought for their look/style rather than proper fit. I got myself some sketchers with memory foam inner soles (£30) and have not looked back as feet are properly supported (currently on week 7 and was total non runner when started). You can buy proper more expensive once you know your a runner for life but you do need support from the start.

Second tip, you should run at a speed where you can still hold a conversation whilst dying. This for me was the hardest to get my head round as it then meant my running became snail pace but it works, your body gets in better condition and slowly you then work on speed/distance depending what your goal is.

Third is hydration, most important hydration day is day before your run, if you don't drink enough that day, even if you have plenty on run day, you will hurt.

Keep at it, keep asking questions this forum is a great tool with amazing people on a great mix of expert runners, people struggling, people succeeding, various ages, body types, disabilities etc, with one thing in common we are all giving it a go. When I started I said to myself (asthma, lung issues, chronic hip pain condition), even if I can just keep repeating week 1, that's more than I do now and I'll be happy. Now I'm running 25 minutes non stop, not collapsing, still able to breathe. I would never have believed it at the start. Trust in the programme, read the essential reading guide, use the forum for support and you won't look back. Good luck in your journey and keep us all updated.

It does get easier, that's a fact. I am several stone overweight & never run for 30 years & today I run my last run. Stick with it because the program really, really works & you will be amazed at what you can achieve in a few weeks from now (week 4 onwards).

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