Hi, I am in Week 4. I am enjoying running a lot, and I find that I do not get tired in terms of breath capacity. The hardest thing for me has to do with muscle fatigue. I do not run as fast as I think my breathing capacity or endurance would allow, as I feel that my legs (and lower back) are really working quite hard. In week 1, I felt very heavy after only 10 seconds of running - especially feeling my leg muscles not bouncing at all (ah, when I was younger...!). Now I feel much better and more elastic/buoyant, but still I feel my legs - especially knees and calves - working quite hard. After the first 3 minute run in week 4, while walking, I felt the calves really 'pulling' (the feeling went away after the second run).
Is this normal? Does it improve as one gets stronger? Or is it a sign that I should take it very easy or even that I could injure myself?
I am 46, not overweight, but with a sedentary job. Only exercise these days is walking...
Thank you!
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Puffa
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Thanks! No I didn't know about the dynamical exercises... I assume I will find them if I look them up!? Basically just getting from desk to brisk walk and then light jog, as the podcast recommends. And yes I have been stretching afterwards. I can definitely do better with hydration though... wow that's a lot of water! thanks again, I will follow the advice!
Listen to all the advice you get on the board. (as he gives some advice...) there are exercises you can do on rest days to strengthen and flex your back and legs (search NHS leg and back exercises).
Look on the positive as well - you are not wheezing (as an ex smoker with a touch of asthma that is what I feared would happen to me - it didn't.) The programme makes you go at your pace so you will feel a bit of hurt (but not pain - that is when to stop) and you will build up your strength and stamina to progress through the stages.
Ah thanks I will definitely look up those exercises! And I am certainly positive and 'keeping it up', just seeking advice as the podcast does not mention leg and knee fatigue... thanks again!
Wow thanks that looks like a really useful post... I was hoping to get into running to do less reading, but it looks like I will still need do the reading! I will take the time to follow all the advice, I am glad I asked.
Week 4 is a big step up in activity. It's normal for it to feel hard. Make sure you're warming up before and stretching afterwards. It sounds like you would benefit from some extra calf stretches.
And all the stuff everyone else has already said...
I agree with other advice- I was also going to mention hydration. I find having strong core muscles keep my back happy- a Pilates class is how I do that, - there must be plenty online too. 😄
Just relying on running for all your exercise isn't ideal. You really need some strength exercise and/or other cross training on your rest days to get the most out of the programme and ward off injuries.
I concur with what's been said about hydration. You need plenty of fluids, even on your rest days.
I am very much a no-fuss runner (which may be why I am also a very slow runner) but I have found that keeping my calves warm is quite important - which means covered, for most of the year.
You could also look at the surfaces on which you are running, if you have a choice and consider getting off tarmac and hard trails.
Going along with the general advice: hydrate and do appropriate exercise before and after. I would add: take it easier and you’ll get to the sweet spot where lungs and legs sustain each other. 🦵🦵
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I will take the time to follow all the advice, I am glad I asked. 
Cross country, hard work!
W4R1 done and by jingo it was hard work :-(
Well that was hard work!!!😥
Hard work this week - timing conundrums 
