Couch to 5k, week three

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Luckily the rail stopped just enough for week three of Couch 2 5k to take place at Monks House playing field in Spalding.

Twenty-five ladies, men and children set off for a slightly longer run of 30 minutes, starting as always with a warm up of five minutes followed by some pre running stretches. This week’s running plan is 90 seconds running followed by two minutes walking.

The pace was good and everybody felt much more upbeat about week three. Several runners had once again managed to fit in a repeat of the run midweek and found that had really helped to improve their breathing technique – something that becomes really important to avoid getting a stitch as the running times lengthen.

One or two runners had experienced some calf pain or sore shins after previous runs this is sometimes known as ‘shin splints’. These types of aches are often associated with running on hard surfaces or in shoes that are worn or do not give enough foot and ankle support. To help avoid this always warm up and stretch out properly, where possible run on a softer surface, grass or running track, and invest in a good pair of running shoes.

Remember if you are new to running then like every new other activity you take up you will be using muscles that you are not used to using so a little aching is expected.

Next weeks run is a little more progressive on the running side - 90 seconds running, 90 seconds walking followed by three minutes running and three minutes walking for approximately 20-30 minutes.

Couch 2 5k is a beginners’ guide to running as promoted by NHS choices and Jog England. For further information, call Tracey Vowels of The Fitness Company on 01775 766775.