Hi all, I’m completely new to this so any help or advice would be great! I’m on week 1 run 3 as of tomorrow and on my last run my shins really hurt whilst running. Is this because I don’t have running shoes? Or there’s a certain way/ posture when running. I’m not quite sure but after a while they stopped hurting.
Also how do you know when you feel comfortable in moving to week 2. Is it when I can do week 1 without struggle? Or do I just move straight to week 2.
Again many thanks as I’m very new to this, hope you have a great day!
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Miabarham7
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You are probably running too fast. You will get great advice here. First thing to realise is it is called Couch to 5K but should be called Couch to 30 minutes non stop - but it is not catchy enough. Most people graduate running 3 to 4 kilometres in 30 minutes.
Hi what you should do before running is just to stretch for 4/5 minutes and make sure that your whole body is prepared to start the run and you shouldn’t land with your heel it should put the toes or your whole foot and an other thing is your posture but is fine as u will learn this with time. hopefully i’ve helped u and cmon bro you’ve got this
Well you can do this the fuss and bother way or the straightforward way... and the great thing is, you've got started and you've got 2/3rds of the first week under your belt. If you maintained a running motion (however slow, even if slower than walking) throughout all the run sections and maintained a walking motion (however slow) throughout the run sections, then once you've done that three times you are ready for week 2.
The guide to the programme is worth reading.
The only bit of the programme for which there seems to be pretty much universal *dis*agreement is the instruction to hit the ground heel first. So you could look out for that. What sort of footwear *do* you have on? I did the first half of C25K in lightweight walking boots and they are certainly not the worst running footwear I have had. (That was the most expensive pair of shoes, professionally fitted) Even now I will run in active sandals or walking boots sometimes if it happens to suit me. Most people feel aches somewhere when they get started and then they go (this is different from sharp or nerve type pains)... but if you have the option not to run on a hard surface that may help.
If you have shin splints you need to look for a supportive trainer. I'd stay away from any air system shoe (nike; reebok and get something like new balannce, saucony or asics
Read the guide that's already been linked and slow your running right down. Dynamic warm up then post run stretch work along with strengthening work.
You think that you have to be hitting a good pace you don't. The programme is a starting point, it helps you build a foundation and get your body and mind running.
Try shortening your stride landing mid foot and if you can't get a breath you are too fast.
It will feel like a fast walk sometimes but your fitness foundation will improve over the weeks....promise.
Good luck and use the forum it is hugely supportive and lots of experience
I would seriously suggest you get some proper running shoes, this will really help. Don’t go like a bat out of hell in the beginning, go at a pace that is comfortable for you. It will get easier just follow the program.I did after 10 years of no running. You can do it just keep going
I have just started week 3 run 1. I found that my shins and ankles were hurting after week 2. I did some research and shin splints are very common but you need to rest for 1 to 2 days before getting back at it as they will need to heal. I did this and yes i feel better again.
They sound like you have shin splints which are related to your gait. Its best to get some support trainers which will help and maybe get a gait analysis. Shin splints are as a result of the thin sheath of muscles pulling on the bone causing tiny fractures which causes the pain. In the meantime, you can strap them with K tape to support your instep and easy the pressure on your shins. Start from the big toe side where the arch is & wrap the tap under the arch of your foot, pulling some stretch in the rape & then bring it up on your ankle & up your shin. There's plenty of videos on utube though
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