Week 1 Done

[fancyapint]

Just checking in to say I've completed week one. I last attempted C25K about 10 years ago, when I had to stop around week four due to tremendous shin splinty pain. Maybe 10 years was too long of a rest?

[MissUnderstanding Administrator Graduate]

It’s brilliant that you’ve started again-it must be the right time for you now. Well done on finishing that first week. How have you found it?

There’s a brilliant little guide to the programme here with lots of helpful hints and tips.  Well worth a read.  Most important is keeping it slow and steady at a pace where you can talk in full sentences without gasping.  Most of us go too fast! Recovery days between runs are absolutely essential too.

healthunlocked.com/couchto5....

Did you get any help with your shin splints before? Building up slowly should help so consider extra rest days if you need then and make sure your shoes are supporting you. Keep warning up well and stretching. The other thing to try and avoid is heel striking.

Really good luck to you! 🏃‍♀️🏃‍♀️🏃‍♀️

[fancyapint in reply to MissUnderstanding]

Thanks for the tips! Although I feel if I go any slower I'll be running backwards! I'm finding it ok so far but weirdly I find running up hill (it's quite hilly round my way) is a lot easier on my feet. Maybe I need to figure out a better running technique.

[MissUnderstanding Administrator Graduate in reply to fancyapint]

It doesn’t matter if you feel like you’re going backwards-you’re not! It’s really counterintuitive but you’ll develop better as a runner at that slow pace. Running uphill is better for shin splints. Downhill can aggravate them as you can heel strike to slow yourself down so really take care on the downwards sections or try and avoid them. Hopefully they won’t come back.

There’s a useful article here…

I know you don’t have shin splints now but it might be worth trying some of the exercises and bearing the tips in mind. That might minimise their chances of coming back.

runnersworld.com/uk/health/...

[Oldfloss Administrator Graduate in reply to fancyapint]

Running backwards is quite a well known technique in Japan...uses different muscles. I did have a go at it one Winter ! It was fun and entertained the onlooker! I then did try it properly a few days later...

healthunlocked.com/couchto5......