Couch to 5k Running

harryharp

Can I join please!!

I was doing it a while back and it was brilliant, but stopped as I had some pain in my achilles, but when it got better I didn't start up again....:o

So now I will have to start again from the beginning:rolleyes:

I got to the week (can't remember which one it was), but it seemed to jump very quickly up to a 20 minute stint if I remember rightly:eek: .

jm2926

Started the plan this morning at wk 3. Thought it went ok, pleased to be running for 3 mins - normally only do 2 so that was good.

harryharp

Does anyone do the stretches that are mentioned on the coolrunning.com website (or indeed any other stretching exercises)?- http://www.coolrunning.com/engine/2/2_1/126.shtml
It says you're supposed to do them before and after...I have to admit I only do them before, and certainly not all the ones mentioned here as it would take ages.

But I suppose they're important to prevent injury?

jm2926

Stretching prior to exercise is not necessarily a good thing. More recent thinking is that an aerobic warm up is more effective e.g. the 5 min walk at the start of the workout. Some folk recommend stretching 5-10 mins into the run. In any case if you do stretch before running be careful as muscles are not warmed up.

However stretching afterward is definitely recommended to prevent injury. I don't do those particular stretches but always stretch calf, hamstring, iIliotibial band, quadriceps, hip flexors (which don't seem to be on that link) and whatever the muscle on the front of the lower leg is called (to prevent "shin splint" type injuries). Takes 5-10 mins as each stretch is 30-60 seconds. Arms/shoulders can be done at the same time as some of the leg stretches.

harryharp

Thanks, JM. Do you stretch part way through the run, or only at the end?

Did you get your stretch routine from the internet, or from somewhere else?

jm2926

I normally only stretch at the end, although I roll my shoulders and stretch arms during the warm up walk. If I feel tension in my legs after 5-10 mins I'll stop and stretch.

I do the stretches on the poster on the wall at the gym. They're nothing special really, you'd probably recognise most of them. e.g. stand on one leg - pull other foot up to your bum with hips forward to stretch front of thigh.

Drea

I've added you both to the list

I'm afraid I'm on strike though, until I get trainers I can actually run in. I tried to put my trainers on again after hurting my heel with them last time and I couldn't even walk around my livingroom in them

Really annoying, I want to get going again!

harryharp

Drea wrote: »

I'm afraid I'm on strike though, until I get trainers I can actually run in. I tried to put my trainers on again after hurting my heel with them last time and I couldn't even walk around my livingroom in them

Really annoying, I want to get going again!

It's definitely worth going to a specialist running shop, as they will recommend shoes specifically for you- ie. they'll watch the way you run on a treadmill and see if you put more weight down on certain parts of your foot, etc. A bit embarrassing but what the heck, if you get really good shoes that won't cause injury! Much better than going to a high street sports shop.

They will set you back at around £70 upwards, but I'm told it's worth it!

I would definitely wait until your heel is back to normal before attempting to run again though.

harryharp

What do you reckon to this, JM2926? 'Five great stretches for runners'

It says exactly what you did- ie. don't stretch muscles when cold. And they only take a few minutes. Would these be sufficient, do you think?

princess

Well if I can do it you all can!
In January I couldnt run for 30 seconds - seriously - and now I run for half an hour. I'm much less exhausted after the half hour than I used to be after the 30 seconds. The key for me was speed. I havent run since puberty, 30 years ago and initially I set off with all the vigour I had when I was 13 and managed to keep that up for about 200 yards! I learned to slow down to a very slow jog, hardly any faster than speed walking, but I was able to keep going for much longer. Eventually I was able to up distance and speed. I am very proud of myself and am running about 3 miles. Next year I may even try a 10 k:)
Good luck to you all