I've just completed W3 R2 and it's taking me a lot longer than the 3 runs a week progression pace. I'm suffering with muscle aches that are taking 4 or 5 days to get over, but as I get more used to the running and following the advice posted by lannodaTruffe for newbies I have been stretching, watching my pace and thinking about how I land etc, things are starting to improve a bit.
My question to the more experienced runners is what do I do about hills?! I can't really avoid them around where I live (on the flanks of Dartmoor), and the going up is fine, I just slow down a bit and I can keep plodding on. But coming down anything more than a gentle gradient is really causing me problems. Twice now I've tried running down steeper hills and both times had to not run for at least a week afterwards because the shin pain was just awful. I'm trying to not run too quickly and take small steps, but to no avail. It just feels impossible to not be upright and landing on my heels, otherwise I feel like I'm going to topple forwards.
For now I'm running a 0.4 mile stretch of lane that only climbs/drops 50 ft, but it would be a bit more inspiring to be able to run circular or at least longer routes, rather than 20 mins + of up and down the same stretch. Is this something that might improve as well as my body gets more used to running? Is there better running technique for hills? Or should I just continue with my short stretch of lane until lockdown allows me to go elsewhere for a longer run? Apologies for the long post!
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Devon_straggler
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When you run downhill you can impose stresses equivalent to seven times your body weight, which explains why you are suffering.
At this early stage you are probably doing the best thing you can by running your section of lane, but do all you can to minimise impact, as mentioned in the guide to the plan.
Are you wearing proper running shoes? They can make a huge difference to impact stresses.
I am a Devon runner too and while the uphill is a stamina building challenge, the downhill needs to be respected. Your resistance to impact will improve, especially if you religiously do the leg and knee strengthening exercises linked to in the guide.
Can you run off-road? I know it is incredibly muddy at present, but again, the stresses will be reduced by doing so.
Yes, I bought some proper shoes before starting. Although great in most respects, the only off-road near me is moorland, and it's a pretty boggy section around here. But in the longer term I'm aiming to have the fitness to run on the moor as it's where I love to spend my time.
I'll keep doing as people here advise and taking it easy for now. Hopefully the leg and knee exercises and the cumulative time spent jogging will all help. Thanks.
Never apologize for a long post Devon_straggler 🙃 we love a good read 👍.
Thank you, there is some good advice here. Plus it's always nice to know that I'm not just being a bit pathetic in struggling to run downhill, which seems like it should be the easy bit!
Another Devon runner here! Fortunately I can avoid hills, although I live on one, by driving to the flat seafront. But lately I plucked up courage to do the NRC runner up guided run. Not elegant, but I did it. I think my advice for you would be as Ianodda says, and with time and patience you'll feel stronger on they 'ills. Good luck 😃
Where I live it's easy to avoid the hills and run at sea level. When I finally plucked up courage to turn inland I remember watching a good video on the running channel on YouTube about hills running technique. I can't remember what it was called, but if you search for the running channel, I'm sure it's still there. Good luck 👍
Thanks for the advice and support After running on the more gentle slopes yesterday, today was the first time I woke up after a run and didn't have to walk stiffly downstairs because the muscles wouldn't cooperate! They still ache a bit, more in a more pleasing way now. Hopefully this is progress that will continue, but in the short-term I'll stick to the flatter areas.
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After running on the more gentle slopes yesterday, today was the first time I woke up after a run and didn't have to walk stiffly downstairs because the muscles wouldn't cooperate! They still ache a bit, more in a more pleasing way now. Hopefully this is progress that will continue, but in the short-term I'll stick to the flatter areas. 
week8 run2 with a hill
Hills, hills and more hills
🏃Virtual 5K Run 2 -- A Tale Of Two Hills🏃
This is me having a recovering rest after going up hill!
Just for the hill of it!
