Couch to 5K

I found that initially I had to give my muscles and other fleshy bits time to get used to the jolting that running caused. During this time I found (and still do) that compression gear helped the most. I also found taking shorter strides at a quicker stride rate helped too (i.e. not over extending).

Your body is telling you to stop running and recover. Recover and start over or pick where you left off.

It sounds like you're getting an injury. I would recommend taking a few days off to see how you respond. Unless it's just normal muscle tightness, you shouldn't push through the pain--you'll end up injured and out of commission for a while.

Remember the C25K is a guide. It is ok to repeat weeks while you're conditioning your body to running.

Also, you should be jogging slow enough to be able to carry on a conversation--speed comes after you build endurance.

I would also recommend going to a running store and getting fit for a pair of sneakers. When I first started the C25K, I was wearing old sneakers and ended up with shin splints, which went away with rest and a properly fitting sneaker!

Good luck and keep up the great work!

It sounds like you're getting an injury. I would recommend taking a few days off to see how you respond. Unless it's just normal muscle tightness, you shouldn't push through the pain--you'll end up injured and out of commission for a while.

Remember the C25K is a guide. It is ok to repeat weeks while you're conditioning your body to running.

Also, you should be jogging slow enough to be able to carry on a conversation--speed comes after you build endurance.

I would also recommend going to a running store and getting fit for a pair of sneakers. When I first started the C25K, I was wearing old sneakers and ended up with shin splints, which went away with rest and a properly fitting sneaker!

Good luck and keep up the great work!

This! I'll also add that shin splints are caused by one of three things:

1. The surface is too hard. Avoid running on concrete and stick to asphalt, dirt or grass.

2. Shoes. If your shoes are old and broken down they might not be giving your feet the support they need. Now is the time to invest in a good pair of running shoes. They don't have to be expensive but they should be the right shoe for the way you run. You may need to head to a running store where they can check your stride and foot type and recommend the proper shoe for you.

3. Doing too much too soon. C25K is built to help you avoid injury by having you run only every other day. Do not run on the days between and do not do high impact activities (30 day shred, jump rope, etc.) on the days between running. You should have at least one day each week where you do nothing more than walk and the other days stick to non-or low-impact activities like weight lifting, biking, walking or swimming.