Off I go for my run, start the app on my watch and it says 20 mins. "No problem, I reckon I can just about hit two 10 min runs with a walk in between" is what I thought, then I realised it meant a 20 min solid jog!
I've got to admit, I didn't rate my chances, especially as I've been going through the new runners soreness in the calves, but as it happens the soreness is suddenly no longer reaching the pain levels that it was and I was almost easily able to achieve the 20 mins and felt I could have done more.
Am very proud of myself.
Written by
Saarek
Graduate
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Congratulations on completing run 3 of week 5, that is a milestone run with C25K, yes, you should be very proud of yourself, onwards and upwards to week 6 run 1 but be careful about that run as it catches out some people with the interval walks and runs after the non stop 20 minutes of W5R3 which you have just ran
I concur with IannodaTruffe . Stretching the calves in particular will help a lot. When I completed C25K my calf muscles were really tight, even a week later. Although I'd been stretching them after each run, it hadn't been enough.
The stretches numbered 3, 4 and 5 here are good and require no special equipment (well, a wall/door and a step aren't particularly hard to find). foot-pain-explored.com/calf...
The recommended after-run stretches are nhs.uk/live-well/exercise/h... Again, I'd echo Tim in saying to hold them for 30 seconds rather than the 15 seconds that the NHS site suggests.
Oh, yes. Well done on running for 20 minutes straight. I'm obliged to inform you that this run has the unfortunate side-effect of purveying a day-long grin on the runner who completes it, alongside the annoying urge to let everyone, willing or unwilling, know that you've completed it. 😉
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