Advice on C25k

bscmcse

A brief history: I tried C25k earlier this year and got terrible shin splints to the point that I had to stop (I could barely walk). I decided to do cardio on the elliptical and try C25k again when I lost some weight and maybe shin splints wouldn't be as much of an issue. I got to the point that i could "jog" steady state on the elliptical for 45min and get in a really good burn. Now I'm down about 40lbs from that point and have started c25k again.

Today: I am on week 3 day 3 of C25k. I am doing it on the bike path as I like to pace myself instead of having the treadmill pace me. I have good broken in running shoes. I have a good 10min stretching routine that I never skip. I am going slow. I still have about 80lbs to lose. When I complete c25k, I my lower leg muscles are sore. Sore enough that I promptly take advil and soak in a hot tub after stretching. However, by the next morning, I feel that I have recovered. I don't need any more advil and although there may be some minor stiffness, no pain or soreness. Should I continue or stay on week 3 until my legs are no longer so sore afterward? I'm not afraid to push myself, but I really don't want to hurt myself. What is your advise?

lorrpb

Congrats on your progress! You may o r may not get to the point where you don't have sore legs. But given your history, and that still have an extra 80 lbs, there's nothing wrong with slowing down the rate of progression. OK to repeat week 3 until you feel your body is cooperating. I found it helpful to do a good dynamic warmup of squats & lunges. Shin splints can be aggravated by overstepping, so you could try to shorten your stride just a bit and see if that helps. Have fun!

DancingMoosie

Repeat weeks as necessary. Don't feel the need to move on until confident in your recovery and stamina. You might need new shoes. Not sure how "broken in" yours are. Mine usually last about 300 running miles in addition to some daily wear. My heavier shoes lasted over 500. Being heavy also wears your shoes out faster.

dewd2

Couple things... First, your 10 minute stretching routine - is this before or after your run? Stretching before can* cause problems. Stretch after.

Second, your shoes. You say they are good shoes and broken in. Were they purchased with the advice of someone from a specialty running store or a physical therapist? If not, they may be "a good shoe" for someone, but maybe not for you. And when it comes to running, broken in is usually a bad thing. Shoes tend to cause problems after 400 or so miles (less if you are heavier).

*There was at least one study that showed stretching before exercise hurt performance and does not protect from injury. AFAIK, the study has not be repeated. YMMV.

bscmcse

dewd2 wrote: »

Couple things... First, your 10 minute stretching routine - is this before or after your run? Stretching before can* cause problems. Stretch after.

Second, your shoes. You say they are good shoes and broken in. Were they purchased with the advice of someone from a specialty running store or a physical therapist? If not, they may be "a good shoe" for someone, but maybe not for you. And when it comes to running, broken in is usually a bad thing. Shoes tend to cause problems after 400 or so miles (less if you are heavier).

*There was at least one study that showed stretching before exercise hurt performance and does not protect from injury. AFAIK, the study has not be repeated. YMMV.

My stretching is post running (ha ha slowly lumbering). My shoes were purchased at a running store where they tried several pair and watched my gait. However, they are about 8mo old and my pinky toes are wearing through. I will wear them into a running store soon so they can see how they have worn and purchase another pair. Thanks for the advice so far.

Philtex

bscmcse wrote: »

I am going slow.

How slow? Can you run any slower? Try to run at a pace just past the point where walking changes to running.

ICameToGetDown

You may be trying to go too fast or too big of a stride.
I try not too think too much about how my foot strikes, but o could see that causing pain.

spiriteagle99

If you felt comfortable doing the running portion I would move on to week 4 next week. It's fine to repeat weeks, if you feel like you can't run longer than you are, but if you think you can run for 5 minutes continuous, I would try. Just keep the pace slow and easy.

When I did C25k, I found it helpful to walk on rest days. It helps stretch out stiff muscles.

Misssynth

Invest in a foam roller too. I have a definite love hate relationship with mine because it does hurt (in a good way) to use but it helps a lot to ease your muscles. When I first started running for the first 3 or 4 weeks I found it hard to kneel or squat down after because my legs were so sore, but now I can run 7k and my calves don't even ache once I stop running.
Theres no harm in repeating a week if you feel it would be better than you. The C25K is made to be accessible to everyone, but not everyone progresses at the same rate. As long as youre out running, who cares what week youre on?!

MeanderingMammal

bscmcse wrote: »

My stretching is post running (ha ha slowly lumbering). My shoes were purchased at a running store where they tried several pair and watched my gait. However, they are about 8mo old and my pinky toes are wearing through.

So what you describe in your opening post could have a number of different causes. You might be running too fast in the run portions, or it could be that you're over-reaching with your leading leg. Endurance runners shuffle with short steps at a high frequency, so try to avoid moving your leading leg too far forward.

I'd echo the points about the shoes. It looks as if you've been using them for more than running, which will wear them out more quickly and leads to wear patterns that aren't specific to your running. The toe wearing through might indicate a poor fit, although equally it may not indicate anything at all.

When you replace them, dedicate the new shoes to running and log the distance. Personally I'll get 500 miles out of road shoes, but I can feel the last 100 miles in them.

I would also advocate working through the plan, rather than sticking. It becomes too easy to not push through. If you're managing the run portions then move on to the next week.

Orphia

How often are you running?

Three times a week as per the program is plenty for beginners. It may even be too often if you're feeling injured.

shaunarlr83

Ok I'm not a professional runner but I have completed c25k twice and c210k just recently.

Shin splints when I first started nearly kept me from continuing but I googled remedies and found some warm up exercises that are so easy and helpful and I do them every workout during the 5 minutes warm up period.

Very simple

walk for 1 min. Or even less after I got more used to it pointing your toes straight in front of you.

Walk for 1 min. Stepping only on heals, toes flexed up to knees as best you can.

Walk for 1 min. With feet pointing in....you know what they call pigeon toed