So I’m pleased to say that the strain/pull whatever it was in top back of my left leg seems to be much better, however the last two C25K’s I’ve done I’ve really struggled with … I’ve been repeating week 5 day 3 which is 5 mins walking 20mins running and 5 mins walking.
After around ten minutes I feel as though I’m getting shin splints and get a real tightening in my shins. Please can someone tell me what am I doing wrong? I felt as though I was doing so well… I reached week 7 with no problems did a 5k run (some walking some running) and since then have really struggled. How long should I spend on warming up before and after? I’m wondering if I’m not warming up enough before or doing the right stretches even though I’ve followed stretching before running videos.
I don’t want to start feeling like I’m failing as I’ve enjoyed this so much so far 😕
Written by
Tinksbell
To view profiles and participate in discussions please or .
Are those static stretches, before your run? If so, I'd suggest you swap them for dynamic stretches, or do a longer warm-up walk. (OK, that latter suggestion is pure hypocrisy on my part as I've not done a warm-up walk for years, I do dynamic stretches instead. It also helps that my runs invariably start with inclines, which slow me down nicely.)
It's also possible that you just need a bit of a rest, or more recovery days between runs. Bashing on if you're in pain (as opposed to a bit of discomfort) won't help. Repeating W5R won't necessarily help either: yes, it's shorter than subsequent runs, but higher impact than W6R1.
If none of the above applies and things don't improve, please do get advice from a qualified professional.
Incidentally, I've never done more warm up than a couple of squats (for the glutes) and the five minute walk that's already part of the C25K routine. The trick is to make it a very brisk walk not a light stroll.
I still start all solo runs with the five minute walk. Parkruns are done from a standing start, but I will have walked a bit to the start line.
Go onto wk6 run 1, it's less running, slow down maybe if possible. But could be an underlying problem, I have a dodgy hip that is relatively ok but has given me curvature of the spine, so one side of my lower back feels more pain and strain than the other, have learnt over the years how to compensate but doing c25k made me aware of it again, it got easier the fitter I am getting, so could be a slight malformation that an expert can diagnose. Basically if it continues get advice from a professional. Good luck though.
Well done for getting this far. It can feel very discouraging when nigglles get in the way. I suspect we are all different when it comes to the need for warming up. Some might get away with the brisk walk by it others of us, me included, need a bit more. A dynamic stretch routine first really helps me - I use the one on the c25k app.
it might be worth seeing a physio for some specific advice. It’s also worth trying to slow down your runs. It’s very tempting to push a bit harder but going slower can really help. Speed can increase later when you are further on your running journey. I also take extra rest days sometimes to give more recovery time and I repeat weeks if I need a bit more time.
I'm not sure that I see the benefit of repeating wk 5 run 3, it's a tough run. If your discomfort has settled/gone move into week 6. If it hasn't take some time off. Like nowster says, seeing a sports physio is a good idea. I'm not big on stretches but I am big on a warm up walk...
Please don't think you're doing anything wrong! These things happen and from my own experience and what I have read on this forum it's often very hard to see why. It's a while since I did C25K, but I seem to remember that week 5 run 3 was one of the hardest, so maybe you should just move on to week 6. As in previous replies, if it's still painful, some medical advice would be good - it's not meant to be easy, but it shouldn't really hurt! Good luck with completing it.
If the shin splints go away after a while, this could be the Toxic 10. You’ll find lots of information on the boards if you search. That was/is a problem for me. I mitigate it by doing a longer walk warm-up or do very slow running at the end of my warm-up.
If it is persistent, then I agree with the others to see a medical professional who might be able to advise.
I hadn't considered the Toxic 10. Yes, there's definitely a period during the first few minutes of a run where things can feel wrong.
I've even had muscle cramps and joint twinges about two minutes into a long run (over an hour) which disappeared a little while later and didn't show up again.
Another suggestion would be rather than do the 20 minute run again, do the next in the sequence which is 5+8+5, and see how you react to it. You can always go back to the start of Week 5 too.
Remember: it's brisk walks and really slow jogs. If you haven't already, have a look at the Japanese Slow Running video in the FAQ.
You are not doing anything wrong! Great advice above on warm ups etc. I have seen a private and NHS physio in the past and both were simply fantastic. The level of detailed knowledge they have is mind-blowing; incredibly subtle differences to recommended exercises and drilling in the correct form is absolutely invaluable. It was actual the private physio who got me into C25K to strengthen my back and improve stamina. He gave me warm up routines too.
So - don't lose heart; do seek qualified advice. This is a blip: long term the running will benefit you massively.
Content on HealthUnlocked does not replace the relationship between you and doctors or other healthcare professionals nor the advice you receive from them.
Never delay seeking advice or dialling emergency services because of something that you have read on HealthUnlocked.
Still not covering 5K
Feel like I need to "re-sit" week 6...
Preparing for week 6 run 3.. last run I struggled! 
Calf and knee pain. Any tips?
Feeling so happy !! Advice needed !
