Wk2Run1

[RunforMum]

Thank you for your support as I started my C25K journey last week. I seem to be doing OK in terms of not hurting myself,...probably because of your advice and the very helpful gait analysis when buying shoes. However, I do notice aches down the front of my shins when resting and I noticed it for the first time when running today. I suspect a stretch either before or after is what's required.... recommendations?

Today was harder but achievable. I just hope my fitness improves to help me meet what I just saw is ahead in the programme! Yes, silly move, I'll trust the programme and focus on this week and repeat if I'm not ready to move on.

[Instructor57 Graduate]

Well done on your progress!Definitely do after run stretches, personally I always do pre run also .

To help the shins try if you can to run on softer surfaces if that's possible and also try and avoid over striding so as not to land heel first .

Hope it helps

[RunforMum Graduate in reply to Instructor57]

Thank you! As a fan of yoga with Adriene, I'm going to try her post run video next time to see if that helps. The shoe guy tells me that I naturally land mid foot, so that's something.

[MissUnderstanding Administrator Graduate]

Some great tips already from Instructor57 . I’d add that it’s absolutely fine to take extra recovery days between runs. Running in pain isn’t a good plan. It sounds a lot like shin splints which are common when starting out. Adding in some strength work too could help the rest of your body support your joints. The strength and flex board has some great ideas and support over there if you haven’t found it already.

Don’t worry about what’s ahead-I think pretty much all of us doubted whether we’d get there but the programme is well thought out and you’ll be ready for it when you get there. Just take it one run at a time.

Really good luck with your next run when you’re ready for it. I’ve done the YWA video you’ve linked to a fair bit-I really like it was a post run stretch/chill out reward!

[RunforMum Graduate in reply to MissUnderstanding]

Thank you for your very good advice. 👍

[JoP61 Graduate]

I developed shin splints - quite painful - in about Week 3 of C25K and I stopped running for about a week to 10 days. After that they were absolutely fine and it's never recurred. Not good to run in pain, so I hope your shins get better soon. Good luck!

[Chinkoflight]

It's a good question, are aches acceptable and to be expected whereas we know pain isn't? For my part if I do say an odd job which is strenuous for a muscle group I don't usually use a lot I get aches, have done all my life. It is a consequence of sudden overuse. I did experience the odd muscle ache and generally took two rest days at that point. I also started pre warm up exercises using the C25K video at week 5 and then training including the 10 minute wall (which disappeared) improved a lot and I don't remember aches after that point.

[Benben21 Graduate]

I graduated about a year ago and haven't looked back. I've switched from regular running to playing squash and training with a Personal Trainer - mostly weights but also developing flexibility and stamina. The little gym we use (part of the sports club) has a treadmill and elliptical trainer both of which I use regularly for short runs/sessions - usually about five to ten mins.

Both my squash coach and trainer insist on good pre- and post-workout stretches. Some on the floor and some standing, but I can tell you that doing it makes a huge difference. I'm 70 so I'm super-aware of avoiding injury and I am persuaded that stretching is the best insurance.

Find some you enjoy and make them part of your routine. A good series of stretches makes a huge difference.

Doing C25K changed my life. I don't recognise myself from the person who started out so diffidently last May!

[RunforMum Graduate in reply to Benben21]

Wow, this reply and your other post I just read are really inspiring! I was hopeless at running at school and hated it too but I find myself at nearly 50 giving it a go for a few different reasons. I will do as you say and try to strengthen my knees too. Running on grass has also been suggested which I can do. Thank you for your inspiring words in these posts which spur me on.

[Missmeadow Graduate]

You’ll probably be, like me, amazed at how quickly your fitness builds. Now on Week 6. At first I couldn’t control my breathing but now I can. Just go as slow as you need to and trust the programme. Well done for getting started.