week 1 run 1

[sbrown1264]

Hello all

Just started c25k after several years away of doing next to no exercise, except walking the dog. I am 56 now, 5.7 and 12stone 4 pounds. My 32 inch jeans have now become 34 inch jeans, i think i am a 33! so i thought Feb lets start again, so Monday did week 1 run 1 on my treadmill, no problems except for the severe cramping in the back of my right leg, which dissipates after i finished. My walking speed is 3mph and my running speed is 3.5mph. i intend to run mon, wed and friday.

Regards

Stephen

[IannodaTruffe Mentor]

Welcome back to the forum and well done on restarting.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.

[sbrown1264 Graduate in reply to IannodaTruffe]

I have the leg roller, how long and how much pressure should i use it for?

[IannodaTruffe Mentor in reply to sbrown1264]

Use your body weight. Look online for advice on different techniques but do not roll across your knees.

[Creaky_Shuffler]

Hi Stephen,

I'm no doctor but I don't think you should run through cramping. I've never experienced that, fit or not nor have heard of others suffering same. You certainly risk tears (both kinds) and a long term layoff from running by pressing on.

The cause might not be fitness/flexibility but some nutritional or dietary deficit. You could try NHS 111 or by preference contact your GP who presumably would know your medical history.

Good luck with your running though.

Cheers

John