starting couch to 5k monday need advice!

plumpncurvy

last time I attempted running outdoors I got horrible shin splints, so I'm planning on starting this on my treadmill and slowly adding in some outdoor runs...any thoughts? also wondering if others who have or are doing this do any type of strength training on off days and if so what? I really want to work on building muscle to increase my BMR

TheKitsune6

I just finished my second week of c25k (for the second time) and I have to say I thoroughly enjoy running outside far more than in the gym. I feel like I have more control over how fast I go and the walking/running is easier to stop and start than on a treadmill.

I've also started doing 10 squats every time I go to the restroom to build up my leg muscles. I'll up that as my legs get stronger... in the meantime I am SORE! HAhaha

If you got shin splints you should talk to your doctor about your opportunities. It probably had less to do with running outside and more to do with the high-impact training of running overall. It could even be that you were just running "incorrectly".

mskon

I love C25K! I started a few weeks ago. The advice I have is that when you move to the next week and you find it a little too difficult, repeat the previous week. I've done week 1 twice and now week 2 once. Once you find the next intervals to be a little easier you can just continue the program normally.

Make sure you have a great pair of running shoes. I have Reebok RunTones and they're the best shoe I've worn and I have yet to have shinsplints {which I normally get}.

Feel free to add me if you'd like

tjsusong

Starting on the treadmill and then adding in outdoor running is exactly what I did when recovering from shinsplints. It really seemed to help. I always looked forward to getting back outside too!

I do strength training 2-3 times a week, whether it be free weights or machines. I have a variety of exercises that I do so I dont get too bored and I work all different body parts on different days. I think its a great way to help burn more calories and add variety to your days!!

Jentorres8814

I'm in training for my 1st C25K event...I still get shin splints but not as bad as the first week or so. My trainer has me spinning to build endurance in my legs as well as floor stretches for the shins. It's when you sit on the floor, feet out in front of you and you try to touch your toes...you feel the burn in your legs and it has made a huge diff in recovery time for me. I'm a big girl..230lbs so I take ANY advice I've been getting lol

Good luck on your journey! The health benefits from running will surpass the pain you feel now :flowerforyou:

meggonkgonk

Well the key to shin splints is understanding the ground you are running on. Part of what causes the splints in the first place is difference in the level of resistence your foot will get from different surfaces. Your treadmill will have much more give than concrete so when you start running outside, try to find a place that has runner friendly ground- a track or at least tar instead of concrete.

For stretching, I personally prefer to walk before running, and stretch post run. Great stretches for your shins are:

Heel Dip: Stand with your toes on a stair and your heels hanging off. Dip your heels slowly as low as you can go. Hold for 3-5 beats. Raise heels until your toes are pointed. Hold 3-5 beats. Repeat.

Ankle circles- Just roll your foot in your ankle socket. 5 to the left, 5 to the right

Tennis ball- get a tennis ball, put it in an old gym sock. Sit on the edge of a bed or couch. Place your foot over the tennis ball and use the ball to massage the bottom of your foot concentrating on the area under the ball of your foot and your arches.

mommamuscles

Hello! I am on week 8 of couch to 5k and I run my first 5k in 3 weeks. It's a great program to ease you into running. advice: stretch every chance you get! Depending on your level of fitness now, it will hurt probably, but it will get better! I have list 63 lbs since starting. The pain at the beginning was unreal because I am so heavy! I had horrible shin splints when I started and currently I am taking a week off because ive been having horrible hip pain. But stick with it unless your hurt terribly. Get on a good strength training program too (I've used oxygen workouts) and you will do great. Make sure not to do too much even if you feel like you can, trust me it gets harder! Feel free to add me as a friend! Becca

Cletc

C25K
is very stenuous at first.

You may want to consider
8-week "Conditioning Program" first
http://www.jeffgalloway.com/training/condition.html


If you are Already Fit, you can start with the Jog-Segments

if not, you can begin with the
First 8-weeks Walk-only
Second 8-weeks - repeat it, but this time do the Jog-Segments.

Gymboss is great too. I bought mine from "Gymboss" website because they are Guaranteed.

I would caution against too much too soon. You probably don't want to get sidelined
The body can really need time for Adaptation

:happy:

plumpncurvy

thanks to all I used to run outside...long time ago and never had a problem I think it is mainly because my body is not used to it, I will check out those websites too, I guess I'm so afraid of not doing something correctly and injuring myself....I really don't want a setback!

plumpncurvy

will defiantly start with the conditioning you suggested thank you!