A few questions from someone who has just finished Week 5.

[chriscampbell2012]

Hi!

I'm 39, male, haven't done any exercise in many years and recently took up C2K. I'm just about in the healthy weight range for my height, bordering on slightly overweight.

I've made it to the end of Week 5 (by Wednesday, today), in five weeks.

A few things I'd appreciate feedback on:

I ran 4.25 km at 07:10 per km today to complete Day 3 of Week 5. Is that really slow / a short distance? It's less than I was managing the previous week (which was more like 4.65 or so at 6.50).

I finished Day 3 today because even thought I did Day 2 yesterday, I found out I wouldn't be able to run tomorrow due to work. And I was determined to get it over with, the 20 minute without a break had been to the forefront of the my mind! I'm relieved that I managed it without massive discomfort. I'd rather not not run before starting Week 6 on Sunday. I was thinking it might be best to re-do Day 2 on Friday or Saturday, instead of pushing myself to Day 3 again? Any thoughts?

My main concern is injury stopping me from doing this.

I'm still getting pains in my legs and they're often stiff (though nothing unbearable). I run on grass to minimise damage, and I wear v good support trainers bought after getting my gait analysed.

I stretch using the exercises in this video before running: youtube.com/watch?v=LmBp05_...(Not working as expected?)

Are those stretches OK for the job, do other users reckon?

Thanks! I have to say I have found this programme really satisfying. Just knowing I am finally exercising regularly again is a massive relief in itself. I want to be able to keep it up, so that's why I'd like feedback from the more experienced.

Chris

[BettyJane Graduate]

After running 2 days in a row it would probably be best to take a few rest days to let your body recover. At this stage in the program speed is not important, running for the given time is what it's all about. If you were Ok with running the 20 mins then carry on to week 6.

[chriscampbell2012 Graduate]

Thanks

[Hidden]

Week 5 was where I started to run into problems. Looking back, I started to get too hung up on how fast I was running rather than just concentrating on running the time. I ended up with a slight muscle strain after R3 which I tried to work through during week 6, without success. I have now only run once in the last 12 days. I think my injury has just about healed so am going to go back to week 4 and start again from there. This time I'm not even going to think about distance/speed until I've completed the programme.

[tweekala74 Graduate]

I'd go either rest until Sunday and then go for it with W6R1 (a few days off makes no difference in fact if I've had to take 4 days off between runs I often find it much easier to complete the next run in the list).

Or if you want to run again before Sunday I'd just go for W6R1. Any time I've thought about re-doing a run I've ended up just going for it with the next one on the list instead and have always managed it. Sometimes the fear of failure makes us think we should go back a step but I'd ignore it (unless of course you're injured).

FYI My husband had an injury for a few weeks which stopped him running and even walking properly. He ended up having acupuncture (2 sessions) along with some gentle physio and it sorted him right out so for anyone with an injury I'd recommend acupuncture! Happy running

[alliec Graduate]

Well done on completing Wk5 I remeber it as one of the ones i worried about. I'd say rest over the weekend then start week6 but it's up to you.

After week 5 i've slooooowed down a fair bit and cncentrated on finishing each run ratherthan the distance. I've have recently started speeding up for the last minute so i know that i have something left even when I feel exhuasted.

My aim is to complete the program then work on my speed.

Good Luck, Allie

[chriscampbell2012 Graduate]

Thanks everyone, much appreciated, useful stuff

[pingle Graduate]

My advice is take it slow, don't push too hard, don't worry about speed or distance for now - just build up the time. You've got the rest of your life to work on speed and distance and the last thing you want is to be too enthusiastic and end up injured. The main thing for now is to build up your stamina and get used to doing regular exercise again. A one off with back to back run days is probably ok but better to take your rest days for now. If you really have to be doing something how about cycling or swimming which will use different muscles? I'm older and quite a bit fatter than you so maybe not a great comparison but I was well beyond week 9 before the stiffness went and even now if I don't stretch I hobble around the next morning . One small thing is that most experts recommend stretching after rather than before exercise nowadays. The muscles are warmer and more flexible and you are less likely to do damage. The warm up walk is also really important for the same reason.

Good luck!