Couch to 5K Running Program (C25K)

Join

Starting again!

atkinsmoira
atkinsmoira Posts: 4
in Social Groups
Trying this Couch - to - 5K again this week, in the past I've ALWAYS ended up with knee, back or other pains that made me stop, determined to keep going this time and get to the 5k successfully! Must ensure I always take time to warm up and cool down, maybe that'll help keep me injury free?

Replies

  • discoveredamber
    discoveredamber Posts: 379 Member
    I just wanted to say good luck. I didn't have any problems with pain while I did it. And all I did was make sure I did the 5 min warmup and cooldown. And stretched when I was done with each run. If you are not stretching after the run I would suggest it. I firmly believe it helped me.
  • atkinsmoira
    atkinsmoira Posts: 4
    Thanks for that, I'm not hugely over weight (one stone probably) - but am mid 50s so the pain is probably due to that rather than too much strain, just getting 'worn out'!!
  • discoveredamber
    discoveredamber Posts: 379 Member
    You are not "worn out" You just need to start slow. I found also that if I was getting calf pain or anything like that during the run. I would just slow my pace which helped a lot.
  • Slrajr
    Slrajr Posts: 438 Member
    Stretch stretch stretch. Do active stretches beforehand ie knee lifts and butt kicks. Stop and stretch during your run if you have an issue. Have an after run routine. The lying down stretches can be more effective and it's ok to wait until you get home to do them. I usually do standing glute, hamstring, quad, hip flexor and calf stretches, but if I go home and stretch some of the same muscles lying down then that's just a bonus. You are right. Rest is important too. Also, always run slower!!!! It's ok to do. Shuffle runs count too:)
  • likitisplit
    likitisplit Posts: 9,420 Member
    Slow down. Make sure you're standing up straight. Try to land with your foot under you rather than out in front. It might be worthwhile to track down a running group to get some pointers.
  • PaytraB
    PaytraB Posts: 2,360 Member
    I'm in my mid-50s and completed C25K earlier this year. So far, I've experienced no pain (except some overworked muscle "pain" at the very beginning....I was a couch potato). You're not worn out :laugh: ; you're probably running too fast. We've got a lot of active life left in us.

    Slow down your pace, concentrate on making it through the run sessions successfully and don't worry about distance covered. All that will come in time.

    Congratulations on starting again!
  • atkinsmoira
    atkinsmoira Posts: 4
    Thanks so much everyone - one clear message: slow down, I'll try that. Won't be for a couple of days now though, New Year celebrations and all!

Categories