Couch to 5k Running - Part Four Beginners Running

trailingspouse

After just doing the first two days of c25k and aching in places that I didn't know I had, I was shocked to work out that you basically just run for 8 minutes per session.

That averages out at 4 minutes per day. OMG!! Can't believe how unfit I was, that I'm this achy after such a relatively small amount of exercise!!!

Before anyone jumps in - yes, I'm stretching before and after, I also jump into a hot bath when I get in.

I have to also say that they're good aches - my body feels like it's getting stronger. Looking forward to Day Three tomorrow.

Lizling

trailingspouse wrote: »

Before anyone jumps in - yes, I'm stretching before and after, I also jump into a hot bath when I get in.

I have to also say that they're good aches - my body feels like it's getting stronger. Looking forward to Day Three tomorrow.

Not meaning to jump in (Ok, a little bit. Sorry.) but you should really only stretch after, not before. By all means warm up, but just the mobilising the joints and getting your heart beating a little faster kind of movements, but don't stretch cold muscles.

The best thing you can do to avoid aches is keep doing plenty of moving around after your runs and not too much collapsing in a comfy chair. (She says, having got in from a run, had a hot shower and collapsing in a comfy chair. )

Glad you're enjoying it and noticing changes already! :j

trailingspouse

Rain stopped play - had planned to run late morning, weather here was fine, but work got in the way. Now have a window of opportunity - and the heavens have opened.

According the the forecast it looks set to be like this for the rest of the day. Should have cleared up a bit by midnight...

Bother.

Will see how things work out (pardon the pun...) tomorrow.

trailingspouse

Managed to get out this afternoon. Thought I was cracking along really well until I realised it was the wind pushing me. The return leg was much, much, harder...

browneyedbazzi

I did week 4 run 1 today...it's the first one that I've found difficult and the last 5 minute jog felt like an eternity! I think I might be sore tomorrow but i went for a swim and sauna after the run so hopefully won't be too bad. I'm not looking forward to doing it again on Monday!

browneyedbazzi

Quick update - I'm really pleased to say that I don't feel like I was battered with a hammer this morning. After the last session I was sure I'd feel terrible today and be dreading going back to the gym, but I feel pretty ok

Amara

Hi!
I've just completed Week 1 from 5K Run challenge. Only seven to go

kirasia

im starting the c25k tomorrow and I'm a little nervous.. I've not done a lot of exercise since my PE days at school over 10 years ago now but I'm hoping for a healthier me from now on!

I picked up a second-hand treadmill last summer for a pretty good price, set it up and printed the manual off and it's been folded against the wall ever since so first thing in the morning this will be my challenge! Fingers crossed!

trailingspouse

So, I should be starting Week 3, but I'm not comfortable with Week 2 yet (icy weather and then feeling a bit unwell yesterday means I haven't done as much as I should), so will just repeat that this week I think.

Quick question. When I change from walking to running, my achilles tendon pulls a bit. It's not agony, and it doesn't hurt once I've been running for a while, but is there anything I can do to stop it getting worse? I wear a pair of good quality all-round trainers, although not specifically running shoes.

donglemouse

google achilles tendon stretches or strenghtening exercises they might help e.g. daily.......

1. Stand on the edge of a step with your toes and the ball of your foot on the step and your heels hanging off the step
2. Then go up onto your toes using both feet
3. Lift one foot off the step
4. Lower down on your other foot
5. Repeat 2-3 sets with 10-15 reps per set

[If that's hard at first ignore step 3. and just raise up onto toes with both feet hold & then lower]

Also try applying a little ice to the affected area after running for 10-15 minutes.

If the pain gets worse and worse don't ignore it. If necessary reduce the amount you ar running.

On the balance though don't panic either though about the fact you have some pain, a twinge is common when people run further and/or faster than they are used to. It may fade away as your body gets used to the new exercise regime and you also get into a regular stretching regime.

If you are going to keep at this in due course so proper running shoes would be useful.