Week 1 Run 1

[Popstess]

Woo!! And so it begins. I'm back to try couch to 5k again. I last completed it about 5years ago. I wouldn't say I've done no fitness in that time. I enjoy hiking and going to classes when we can.

I remember the first time starting c25k and feeling really out of breath, red faced, and not enjoying it at all. This time I felt quite good I took it slow and I actually enjoyed it. I used the c25k app and had Sarah Milligan coaching me, whilst I played a funny podcast.

My shins are a little tender I think I might need some new running trainers, the ones I wore were the ones I bought 5 years ago and are looking a little worse for wear now so possibly need replaced. I got really bad shin splints last time I did it, so I'd like to avoid that this time.

I also need to find a better route to run, as I was just zig zagging round the local park which I didn't really like, there's a couple of routes near by I can try so I'll try a new one on my next run.

Thank you to everyone who encouraged me to try again

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

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.

[sparky66 Graduate]

Good luck 🤞😃

[grumpyoldgirl Graduate]

Hi Popstess, I think you and your shins deserve a new pair of shoes!

My other half got bad shin splints a couple of years ago, and when he could run again, he got a different pair of shoes and did pre and post run stretches - no shin splints. Wore his old ones once - had to abandon the run and walk back to the car. He was fine again with his new shoes.

The stretching is really important for him too - it's funny, some people can get away without doing them, but others dare not forget.

[Popstess Graduate in reply to grumpyoldgirl]

I think you're right, it will be silly to continue and cause myself injury. I will start looking now. Thanks for the tips on the stretching too. I did stretch after my run yesterday but not before. I'll look into some dynamic stretches to try before.

[grumpyoldgirl Graduate in reply to Popstess]

Best of luck - I love a dynamic stretch, I really feel it if I forget.

[ninjacat77 in reply to grumpyoldgirl]

hi i have been reading your post ... what is a dynamic stretch please ??/

[grumpyoldgirl Graduate in reply to ninjacat77]

Hi ninjacat (cool name!)Warm-up stretches before you run are called dynamic because you are moving, rather than holding the stretches like you do after you've run. Held stretches aren't recommended before a run because your muscles aren't warmed up yet so you could pull something when you start running.

So, standing on one leg, swing the other leg back and forward for maybe a count of 15, repeat with other leg. Then, on one leg, swing the other leg from side to side passing in front of the standing leg. You might need to steady yourself against a wall or something to do those. You can also rotate your hips around in each direction but I feel a bit of a twit doing that in public on my own😂

I can never remember how to link, but over on strength and flex there are stretches and exercises tips for runners (there might be a pinned post with a link)

I just find that everything works better if I do both sets of stretches, before and after. Hope that helps, good luck!