Hey guys.
Today I do my 2nd run of week 3 and on Monday the 3 minute runs killed me. The main issue is my legs just going very weak and jelly like. Is there any tips to stop this happening or make my legs feel stronger? Maybe having a 2 day break instead of one?
I've stopped and started this so many times and usually quit on Week 3 but I'm determined to complete it this time.
I’m at the same running point as you and have had difficulty with my knees. Have followed the helpful guide video that was sent to me when I joined the community but still got leg and knee pain. I started well and got to W3R1 but then rested for a good 2weeks before I started from W1R1 again. I’ve now rested for 2 days because of knee pain and will start W3R2 tomorrow. I’m being pragmatic about this running game as I’ve not exercised like this for a good long time. My aim is to try to complete in 9 weeks but should it take longer that I’m ok with that too. Some people in this community have taken more than 9 weeks. My advice. Rest. Keep focused on your goal. Start again when your body is ready.
Matt, I guess you've heard this before, you've done the hard bit by starting and getting out there. Are you doing pre and post run stretching, are you hydrated are you going slooow? Shove those negative thoughts aside, You Can Do This. The sense, and the actual, achievement is amazing, please stick with it! 🏃💥
Well done on persevering.
Have you read the guide to the plan? healthunlocked.com/couchto5...
It includes advice on pacing..........you should be able to speak clear ungasping sentences as you run......if you cannot you are going to fast.
It also includes advice on hydration.........As a runner you need to drink a minimum of 2.5 -3 litres of fluid each and every day, running or not, as mentioned in the guide.
You will also find links to stretches and strengthening exercises........Stretching immediately after every run, nhs.uk/live-well/exercise/h... while muscles are still warm and supple, pulls out contractions, avoiding carrying tensions into the next run and also improves recovery by improving blood flow, as recommended in the guide to the plan.
Many people do not hold their stretches for long enough or put enough effort in. Hold post run stretches for 30 seconds and make sure the pull is strong enough to be on the verge of discomfort.
Strengthening exercises will help build strength and resistance to injury.
All the above will help, but C25k is designed to be done at an easy conversational pace, which is the best one to develop your body.
Hi Matt, when I first started this grim affair, my legs were like half boiled spaghetti.
Stretching after running is like the morning after pill, it stops the battery acid from piling up in your muscles so you don't feel like you're walking on stilts the next day, and particularly the day after when it's time to get back on it.
Make sure you do them in a closed room though, some of them are arse-up-in-the-air. I forgot to close the curtains once and had the police round within the hour. A quick YouTube search for post-run stretches will get you going. And one for dynamic warm-ups - but be warned that some of these feel like a full blown workout to me, and doing the whole routine pre-run is like putting that jelly in the sun for 4 hours.
That and make sure you're well hydrated - especially on rest days.
Aww there are no hard and fast rules ... if you feel 2 rest days will feel better give it a try!
Best of luck! 👍
It’s your individual journey and so you decide the pace... the 3 runs do not have to be done in a calendar week... so take your time.
I’m sure the experts on here can advise some exercises to build strength in your legs..
Well done for getting to week 3... 👏👏
Don’t give up! If I can do it anybody can! I couldn’t run for 60 seconds at week 1 and look at me now 😀
Keep going mate - your legs will get used to it. Try going as slow as possible (easier said than done, i know). And if you struggle, just keep repeating runs before progressing to the next if you want to. I struggled a lot the first few weeks, i found that doing leg extensions and hamstring curls in the gym have helped get more strength in my legs...good luck, you will do this if you are determined 💪🏻
There is no harm repeating a run or a whole week to give you the physical strength and the confidence to progress.
On the other hand, it is good to push yourself to progress - you might surprise yourself.
Only you know what is best for you.
It is not a race!
Don't quit 👍 💪 simply slow it right down, your C25k journey needn't be a slog or a race, certainly don't make it a sprint. Remember the bunny off the Cadbury caramel advert..... In her words
"Take it nice and easy"
Hydrate thoroughly even if the weather's cooler, stretch out those muscles afterwards essential!
You can get to week 9
Week 2 run 3 only gone and done it!
Week 2 run 3 knee pain advice
Week 3, Run 2 - still hard
W1 Run 3 Done! Roll on week 2
Week 3 Run 2
