I just started the couch to 5k plan and finished up week 3. It sucks. I've never been a runner, but really want to. Does it ever get easier?? I barely made it today. What I really wanted to ask though was, how often should you run? The plan says 3x a week, but I've gone everyday the last week. Is that too much? Also, my shins start killing me almost immediately when I start to jog, is that just lack of working that muscle or am I doing something really wrong?
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So I don't run right now, but I did C25K successfully awhile back. And I can tell you that YES absolutely you should NOT be running every day. The rest is crucial and your body is telling you you're overdoing it.
As for the shins, it could be several things. Dialing back and sticking to the plan may help. Also, if you didn't get good running shoes (i.e. are running in whatever random tennis shoe you had), consider going to a running store and getting fitted by a professional who can analyze your stride. It can make a HUGE difference. Running on a softer surface can help, too -- like a track or a trail or even blacktop instead of concrete sidewalks. Finally, WATER. Lots. Throughout the day, not just before/after you run.
Good luck! I would like to start again but am having trouble finding time with two LOs. But back when I did it and stuck with it I ended up being able to run 7 miles and lost some weight, too!
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OH! And toe raises!
http://gizmodo.com/5902699/banish-shin-splints-forever-with-one-magical-exercise
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Yea, I echo the emphasis on taking your rest days and making sure your shoes are right. I was never a serious runner, maybe would go three or four times a week at the most for a couple miles. I've come to love running (only outdoors. I'm emotionally incapacitated on a treadmill), but some people never grow to like it, so no promises there. That said, even if it still feels like a chore, it should get easier over time in terms if endurance and momentum. Things that help me - Stretch before and after. Emphasize mentally the good things it's doing for your heart, lungs, stress levels, etc. Set small goals and track progress. Enlist a buddy!
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I think that for beginning, you should let yourself have at least 2, maybe 3, rest days. After you've been at it for a couple weeks - go ahead and try 5 days! I think injuries are common in new runners because they try to do too much too fast. Make sure you pace yourself and stretch - those are what I found kept me from pain!
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@Mrs. Yoyo: Wow, that's really encouraging to hear that it worked for you. Thanks! I'm trying to drink lots of water too, I know I don't drink enough, but it's just hard to do for some reason unless I remember to keep a full glass right in front of me.
@anandam: I'm not really doing any stretching right now, I think I may have to start.
@Mrs. Pen:
Thanks! I will definitely take tomorrow off! -
Shin pain can be caused by doing too much too soon. You may need to invest in some good running shoes, as others mentioned. You really should not run every day! Your body needs time to heal; running can be very stressful on the body. I'm running a half marathon next week, and while training, I only ran 3-4 times a week. I need those days off! It helps to take breaks mentally too. Running can become a chore if you're pushing yourself too much, too soon. (at least that's how it is for me!).
If you're having trouble completing runs because you're finding yourself unmotivated to keep at it, try switching up your course. I get bored if I run the same course too often (which is also why I can't do the dreadmill).
Good luck and keep at it! I started with couch to 5k a few years ago, and it really sparked my love for running.
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The shin pain could be shin splints, it's very common in runners. Definitely need to rest and not run every day if you're just starting out! If you can stick your legs in an ice bath after your run, that might help your shins some.
My experience was that it definitely does get easier but it takes a little time. Be patient and don't over do it! Cross-training is a runner's best friend
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You probably have shin splints because you started out too fast, running every day isn't the best for your body unless you're used to it. Less is sometimes better! I ran an awesome half marathon running only 3 days a week!
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Running sucks at first. After it becomes a habit, you will start to love the way it makes you feel. Then you will start to love it!
Yes, you probably have shin splints... I would alternate walking every other day until they feel better.
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It will definitely get easier! However, there are always those random off days where it'll be rough for sure. Rest days are SO important! I'm training for a half marathon right now and running 4 days a week.
You got some great advice above on the shin splints- just keep it up!
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Thanks everyone! I'm definitely going to take a day break in between runs. I just figured if i was going to take the dog out, I might as well try to run more, but I'll just do a walk with him every other day from now on!
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I'm lazily doing the couch to 5 k. I find it is still rough... somewhere in week 5 I think... its walk 5, run 5, walk 3, run 6, walk 3, run 5 and I have a hard time with it. I get frustrated, but then I remember that way back when I started week one was hard. I definitely couldn't have done this week one so I guess it is getting "easier"
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You've gotten great advice. I agree with running three days a week- it does get easier. Get good shoes, check your running form (slow down if you need), and run on softer surfaces if possible. When you're starting out, just focus on running the amount of time, and slow down if it is hard. I used couch to 5k podcasts and never could have done it without them.
I started running in September 2010, I don't really run in the winter, and ran a half marathon last spring. You can do it!
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The only thing I can say is that I find rest days to be absolutely crucial. I could never, ever run everyday! I run 3-4 times a week, and built myself up in miles so that I was able to run a half marathon. I would definitely say that 3 times a week is definitely enough to meet your 3.1 mile goal by the end of the program.
Good luck!
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Make sure you're stretching your calf a lot too, to help with the shin pain. Holding the stretch for at least 30 seconds and doing it several times a day.
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