Week 4 run 3 done

[Wez35]

Well that’s week 4 done finished with a PB & for the first time I really do ache from it.

[IannodaTruffe Mentor]

Well done.To maximize your development you should not be pushing hard. Counterintuitively, it is an easy conversational pace running that builds your stamina and endurance, not fast running.

Stretching immediately after every run, nhs.uk/live-well/exercise/h... while muscles are still warm and supple, pulls out contractions, avoiding carrying tensions into the next run and also improves recovery by improving blood flow, as recommended in the guide to the plan.

Many people do not hold their stretches for long enough or put enough effort in. Hold post run stretches for 30 seconds and make sure the pull is strong enough to be on the verge of discomfort.

This FAQ Post explains it healthunlocked.com/couchto5...

Keep running, keep smiling.

[nowster Graduate]

It's a bit early to be tracking PBs. It's more important at this stage to be completing the run sessions comfortably to minimise the risk of injury.

[Oldfloss Administrator Graduate]

Relax and enjoy...as IannodaTruffe suggests, it is the steady pace that builds it all up. There is a way to go yet, slow and steady will get you there injury free. Well done you!

[Wavy-chick28 Graduate]

You will ache at first you are probably using muscles that you haven’t in a long while, your body will adjust and they will disappear ! I speak from having hip pain as I have beginnings of osteoarthritis but after nearly a year not a twinge 💪🏻

[Wez35 in reply to Wavy-chick28]

Many thanks & im glad to say they were nice ache’s as in I knew I had done a work out.

[Instructor57 Graduate]

Well done on your progress, but forget about PB's

The best development with minimum risk will come from running at a conversational pace as advised in the program guide .

healthunlocked.com/couchto5...

Are you also doing the after run stretches?

[LanciaA Graduate]

Great to know you are making progress.Good luck with week 5. I am at the same stage.

[Wez35 in reply to LanciaA]

Many thanks for your support & good luck for week 5 . You can certainly tell the wife it’s not a midlife crisis ( the Lancia might be or do you already have it . If so I’m rather envious )

[LanciaA Graduate in reply to Wez35]

Guilty as charged👍This is my Lancia Aurelia B20. Referred to by my wife as my 'other woman'!! Beautiful to drive on a good day but sometimes temperamental.

[Wez35 in reply to LanciaA]

A true Italian then . Afraid I went down the English/ German route . I got greedy MGB & 944. And that’s a true mid life crisis.

[LanciaA Graduate in reply to Wez35]

Good choice. Just need garage space and time!!