hallo everyone
Approaching 60 and never jogged. Liked running but only in short bursts but that’s years ago.
Can’t believe I jogged a total 16 minutes this week (4). And Ive done Run 2. It’s REALLY hard when Jo Whiley says “coming up is a FIVE minute run” and my legs are going aaaaaargh.
How do I stop the pain before during and after? 🥴
well done on your progress!
Before the run :
are you doing a 5 minutes warm up walk
and maybe even the Dynamic warm up suggested in the program guide ?
During the run :
slow down
make sure you are running at a conversational pace and that you are also fully hydrated.
After run
Be sure to do the after run stretches (also mentioned in the program guide)
holding them long enough to become ever so slightly uncomfortable.
enjoy the program!
For me, W4 was definitely the toughest of the whole program! At this stage (or really, at any time during C25k) don't worry about speed. This is where the intervals become long enough that you need to find a pace that you can maintain. And then everything else that Instructor57 mentions as well. Your legs will adjust, but if you're finding that they're still aching when you're due to go for your next run, an extra days rest in between might help. Keep going, you're doing great!
thank you so much. Just holding up after run 3 of week 4. Think I’ll do it once more before the big week 5 leap
👏 You are doing great!! Week 4 is the start of feeling you are really running.. your body is reminding you that you are doing something new! Slow yourself down .. there’s never any gain in running at a fast pace in these early days..vital to your success will be your pre run dynamic warm up and post run stretches.. drinking plenty of water on rest days as well as run days…good sleep .. Start noticing what’s around you as you run… Enjoy 😊
thanks for that. So many things to remember not least of which is keep going 😊
Well done for getting the running bug ☺️ Like previous replies have said, have you done the warm up walk and cool down? I find that if I don’t do my warm up and cool down then my legs do tend to be a bit more achy. Also try some stretches before/after the run. Good Luck ☺️
Welcome to the forum and well done on your progress.
Stretching, as linked to in the guide to the plan will ease your pains.
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.
hey I did it!
Congratulations!!! I think graduation is worthy of its own post so everyone can see you need some serious celebrating!
There’s a great guide to post c25k running here…healthunlocked.com/couchto5...
Who knows where those runner’s legs will take you next? Have fun consolidating your brilliant feat in finishing c25k ❤️
You can get your badge here…
Looking forward to week 4
Week 4 is my Nemesis 😳
Completed Week 4 at the second attempt
Scared to start week 4
Week 4 - lacking in confidence!
