W4R1- new to the forum :)

[emrun1234]

Just got home from my sad attempt at W4R1. Legs are really hurting, even after rest days and plenty of water. Decided to buy some new running shoes, unfortunately covid means I can't go to an actual sports shop but did some online research. They're not due for a week so going to really try this week and maybe repeat week 4 when my new trainers arrive. I have really dreaded week 4 so feel like my negative mind set may have affected me. I'm constantly telling myself ' i can't run for 5 minutes ' and got frustrated when I couldn't! Just need to tell myself at W1R1 I struggled to run 1 minute, and here I am running 3 minutes with ease...

[ennkaybea Graduate]

Congrats on getting there - I just finished the last run of week 3 and did think "that sounds like it'll be a big step up" when I looked at the week 4 run.

The forum's very nice FAQ post (healthunlocked.com/couchto5... suggests retrying a run and trying to run slower if you can't complete it. If your legs were hurting even after a rest day from the week 3 runs, it might even help to repeat the week 3 runs while you wait to get new shoes? It'd be sad to get really discouraged by trying to tackle week 4 when week 3 was already treating you roughly; maybe building up a bit more stamina would make it more approachable either way?

[emrun1234 in reply to ennkaybea]

Yes you’re right. I’ll try repeating week 3 until my new shoes get here and hopefully by next Tuesday I’ll be recovered enough to start week 4. Thanks for that

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

Mental approach is crucial and this post may help healthunlocked.com/couchto5...

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.

[Keeprunningrunning Graduate]

Firstly well done on getting to week 4. It is a leap from week 3 so don't be hard on yourself. I echo what the previous posters have written. Read the essential post especially the part about running slow. The video on slow running was a pivotal moment in the programme for me. Running further and longer is a mental battle rather than physical. Try and break it down. For me when I run, I say to myself let's get to that tree and see how I feel. Once I get past it I set another mini goal.

Trust the programme it is setting you new challenges because you can do it. Looking forward to your next post and seeing your progress come along. Good luck