New to running and some advice please?

It is normal to be sore, especially since your muscles aren't used to running.

You said you were warming up properly. I would suggest warming up, then stretching.

Once you're done running are you making sure to stretch really good? Maybe you should get a good stretching DVD.

Also, you may want to take a break in-between running days to give your body a break :-)

-Chancy

You might also try icing your shins after working out.

Good on you, though, for taking it slow! Running is a fantastic workout, but it is hard for our bodies to get used to because it is so high impact. Keep it up, don't run through pain, and keep looking for ideas from us! Take some time off if needed.

Also--what kind of shoes are you running in? It could be that you need something that will support you better, and provide more cushioning. I started running in some super old shoes, and it wasn't until I finally got a new pair that actually did the job, that I was able to make some significant improvements. It's an investment, but worth it to keep your feet and legs happy.

This happened to me when I first started running as well! It WILL pass if you're patient and treat your body well in the meantime. I never have the sore calf problem anymore.

Things I changed to make (unbearable) calf pain go away that might work for you:

1. stretch after at least 10 minutes of jogging (or jog-walk) warmup
2. incorporate dynamic stretching (http://www.runnersworld.com/article/0,7120,s6-241-287--13442-0,00.html)
3. run faster. I know this might sound crazy, but sore calves also come from a stride length that's too short. if you're using your energy (and muscles) to propel your body vertically, rather than horizontally, you'll wear out your calves. try increasing your speed if you're using a treadmill and focus on rolling through from heel all the way to your toe. Less bounce in your stride will be much easier on your breathing as well. You might be faster than you think you are!
4. cross training. this was the most important part, actually. I started biking as many days a week as I was running, which really strengthened my calf muscles. It also will help alleviate what sounds like the start of shin splints by giving you a low impact cardio day.

Good luck!

I've actually read in several different articles that if you stretch before you run you actually increase your chance of injury because you are stretching cold muscles. I never stretch before i run, I just go! When I get done running, I stretch for a little while (not as long as I should) but i pay particular attention to my calves, hamstrings, and quads. You can start warming up by walking for a few minutes and maybe stretch after about 5 min or so or whenever you feel your legs have warmed up more. You will just have to try out different things and see what works for you.

Hi there! I just started a Couch to 5k program. I will be running a 5k in March. I decided to find a podcast as I knew it would be easier if I didn't have to time it myself. I found a great one! What I learned from it is that you don't want to over do it. If you do, you'll end up really sore or even injured. Just do a little bit at a time. The week one workout was pretty easy.
5 minute warm-up walk, followed by 4 intervals of 2 minute jogs (with 3 minute recovery walks in between). Then another 5 minute walk to cool down. I will do this 3 times a week then move on to the week 2 podcast.

This is my very first time attempting to become a runner. Although I was anxious to get a longer workout in, I decided to take the trainer's advice and take it easy. I don't want an injury to slow me down.

If you're interested, check out the free podcast. http://runningmatemedia.com/podcast/
This page will give you to link to download the podcasts from itunes. If you're not an itunes user, they do provide an alternate link.

Good luck!

yup i'm running in cheap trainers - i brought them for indoor aerobics before i was serious so i'll look into investing in some real running shoes.

Tonight i did stop when i felt my legs getting tight and had a little stretch and for the first time after running i stretched afterwards and they do feel better now (after a soak in the bath too) than usual so i'll use the links and do some real reading up on proper running procedure.

now can anyone recommend some good running shoes that don't cost the earth??

I'm not a pro by any means but I would really plan on shelling out at least $100 for shoes. I used to be a Nike girl, but a few weeks ago I bought my first asics. They are Asics gel cumulus 12. Theses are honestly the most comfortable shoe I've ever owned. I won't buy anything else now.
When you said you soaked in the tub, was it hot or cold? An ice bath is best. I've never completely submerged my body in ice, just my feet. Warning, it is painful but very effective for circulation and recovery.
One more thing, I have also read that the perfect recovery drink is chocolate milk. Google it and you'll find it. Great run today!

STRETCH!!!! Trust me on this. STRETCH before and after! On the days when I don't stretch properly, I feel it. As a general rule of thumb, I stretch each muscle for at least 20-30 seconds EACH. So for example, over all, it takes me a good 4-5 minutes to stretch. I used to ignore this advice but I learned the hard way that it's important. Trust me.

I agree that asics really are the best running shoes out there, but you don't necessarily need to buy a $100 pair. A good pair can be found for about $60.

I started with the C25K program and have run in several 5K now. I've now moved up to a 10K. I did my first 10K today. Next on the list is a 1/2 marathon. My only problem is I'm really not losing any weight. The more I run the more I eat (it's mostly healthy).

Good luck on your C25K program! You can do it . Just take it slow and easy until your body adjusts.

RE: C25K podcasts
I LOVE Nicole Blum's C25K podcasts (not sure if I can post link but goggle that phrase and it will be top hit). Techno drives me a little nutty over time. Nicole plays a mix of hip-hop and pop, timed to the C25k workouts.

C25K works if you stick with it. I have had shin splints my entire life. I started the program last January and I ran 4mi last weekend without shin splints. Follow the program, take prescribed time off, only run the scheduled workout (don't get high on endorphins like me and injur yourself), and get good shoes. You can do it.

RE: 10K training
I've seen some links for the Gateway to 10K (G810K). Has anyone tried it? Any experiences/suggestions?