week 4

[Mollyhalliday]

Hello everyone! I have been running couch to 5k and have found it fairly easy so far until this week, did anyone else feel there was a big jump between week 3 and week 4? I seem to be feeling pain in my legs rather than being breathless, can anyone help with any advice? It doesnt help that scotland is actually boiling this week 🤦🏽‍♀️

[AlMorr Ambassador Graduate]

I am from Scotland too, well done on completing week 3 of C25K, to avoid the heat try to run the next week 4 and other weeks as early as possible, perhaps the reason why you are feeling pain in your legs and a little breathless is the heat and you are running a little too fast,slow down a bit, good luck for week 4.

[Annieapple Administrator Graduate]

Hi Molly, ☺️Welcome to the forum and well done on your excellent progress so far! Each run prepares you for the next one. Trust the program.

Don’t try to run too fast.. if you are experiencing pain in your legs you need to run slower. Keep well hydrated on rest days as well as on run days. Keep reading the advice given in the guides and to others here on the forum. Most importantly enjoy your runs..

[Oldfloss Administrator Graduate]

Well done you... !

We do expect some niggly aches and pains occasionally... and as the run times get longer... I wonder did you check out the pinned post?

healthunlocked.com/couchto5...

Quite a bit of great and useful information there which may help you out as you move on..

Are you popping in some strength work on some of your rest days... that will help keep the rest of your running body in tune, not only your legs!

Loads of ideas on our Strength and Flex Forum, and I have just popped a post on about using our daily activities to get some extra workouts in!

healthunlocked.com/strength...

There are great ideas for leg exercises there too!

There are knee exercises and all sorts!

Take it slow and steady, and try to relax... try to land lightly, ( I call it kissing the ground with your feet).. and just ease into the runs

Just ease back if it feels like a struggle... and move gently forward.

[Mollyhalliday]

just wanted to thank you guys for the advice, i completed my second week 4 run today and was reallu careful with my pace and i found it a lot easier! So thankyou!