C25K, literally from couch, need help please!

[Cheesecake]

So, I started C25K recently. All proud of myself and everything, but just into week two I'm running (hehe) into a problem.
My calves hurt like hell! Really, truly not pretty. And my shins feel all tight after running as well.

During week 1 of the program my legs hurt a little on day 2, but not that much and I could deal and it would get better shorty after running.
Now though, pain. Very very much pain. Unhappy pain. Pain that makes me want to cry instead of run. So I'll turn back to walking because it's really all I can do and not finish the workout.
While the week 1 workouts ended up be very doable (won't ever call it easy, but doable), week two seems impossible.

I do a good warm up (like the app demands), I don't try to go super fast. I bought actual running shoes. I drink plenty of fluids during the day, before and after the run, I do the 5 minute cool down and I do stretches when I get home (I walk/run directly from our house into a park, so the stretching is immediately after cool down.)

Sure, today the weather was crappy, cold and very windy, but last weekend/end of last week, the weather was beautiful and I got the pain as well.

If I touch my calves they actually feel rock hard and BIG. And the shins just feel tense during running/walking, but that's pretty much over when I stop my exercise.

Please, anyone who's done C25K, or is a runner, do you have any advice? I really really want to continue this. It's the first exercising I've done in 3+ years, and the first I've liked in 6+ years.

Help!!!!

[anna7602]

I wish I could diagnose you. I just started running maybe 5 or 6 weeks ago. I did my own modified couch-to-5k. Ok, I followed it for about a week, then I just started running a 1.81 mile loop (to my house, around a park, and back). Sometimes I still stop in the middle if my sides hurt or something. But overall, the breathing has gotten a lot easier and my joints are doing less protesting while I run. If I ever feel like something is really off, though, I take a couple of days off instead of just going for my next scheduled run.

I had some calf/shin stuff when the weather was colder. The temp outside really makes a difference on my muscles, even if I do the same exact vigorous yoga warm-up at home first (I always do about 20 minutes of sun salutations and a bunch of lunges and other leg stretches). The best run I've had so far was in Marseille. I went almost 3 miles on a beautiful, warm sunny day and felt like I was flying. I only stopped the run because I was in a new city and had no idea how I would get home if I explored too much.

Also, whatever is going on in my mind can make a difference. When I was having a lot of crazy stress a few weeks ago, I thought a run would clear my head, but I couldn't really get my head into the run and my body felt lousy afterwards. It was also kind of drizzly, so maybe that didn't help.

So, the weather is my only guess for you. Maybe wearing more layers would help?

[VillainV]

Your body might just be reacting to the increase in activity levels. Or it's possible that you didn't get the right running shoes for your feet. Did you go to a running store and get fitted? Shin pain generally comes from poor arch support, so you might look into getting beefier insoles.

There are some stretches you can do to help your calves and shins -- not necessarily before you run, but more of a nightly thing. Try sitting down on the edge of your sofa, with a small hand towel on the floor in front of you. Use just your toes to scrunch it up in front of you, then just your toes to un-scrunch it. Go back and forth a few times, then side to side. 15 minutes a day will make a big difference.

[clickerish]

I used to be a hardcore runner, and it seems like you're following a great plan. Also, congratulations for your dedication!!!

My only suggestion would be to echo the shoe fitting suggestion--because you might just need an insert even--and also to add that, after you run maybe 10 minutes, take a break and stretch your legs there for a minute or two as well. Sometimes, especially if I haven't run for a while, I need to do that. I also run with...wait for it...leg warmers. Because if it's at all cool, my shins don't warm up fast enough to keep up with my pace, and I do damage.

[mrsukyankee]

You are probably running on your heels. What you want to work on is landing in the middle of your foot...which means that your foot shouldn't come in front of your body as much as it probably is.

[Cheesecake]

Thanks for all the advice, ladies.
I'm thinking it probably is the weather/cold/lack of keeping my body esp calves/lower legs warm and the way I run. I just got these running shoes and so far they've actually reduced all the pain I used to have with even just walking and the 'more than just being out of shape' pain started with the sudden change in eather.
Also, I'm just completely stiff and sore all over now, back, full legs, everything. I guess I either have man-flu (I mean, everything hurts and it sucks) or I really need to keep myself and most importantly my legs, much warmer.

I'll definitely try the shorter steps and extra stretching too though :-)

[loveday]

You may want to up your hydration as well. I did that when I followed C25K a few years ago, and it pretty much made my shin splints disappear.