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Drink plenty of water a few days before and up to the morning of the event. Eat light the morning of the run and a little bit of water. I'm no expert but that is what I did and I finished the 5K with minimal walking in between. Good luck

I'm just starting Week 5, so I'm no expert, but I've noticed a few things help me with regards to hitting that wall... 1) Pace: Holding back a bit on those initial run portions and going all out in that final minute keeps me from tiring out early and helps me look forward to that final minute when I get to let go. 2) Rest: Sometimes a run is particularly hard and it helps to have that day in between to recover both physically and mentally. 3) Heat: I find it a bit easier to run later in the evening when it's cooler. 5) Shin Splints: While sitting with your feet off the ground in front of you, trace the alphabet in the air, moving only at your ankles. Super easy to do throughout the day, at the desk, while watching TV, etc. Hope some of that works for you too! Best of luck!

just finished W1D2. Ran outside today. In some ways it was much harder than the treadmill as I don't think I went as fast. But I definitely got a good workout because I am sweating! 8 weeks until I turn 40. Let's get a bit more fit for the big one!

I ran in Cross country in high school, and many times I've started to get back into running. It always gets harder before it gets easier for me. Even if I don't try to over push myself. I know the feeling really well. Make sure your body gets the nutrition and rest it needs to repair as it's growing all that muscle!

@torus_ot, Just wanted to thank you again for the encouragement. Got out there again this morning, and it was the best time so far. Made it through w3d1, and wasn't even counting down to the end of the second 3 minute jog time. (Actually, I was a minute away from a distance marker on the path I was on, and felt good enough to keep going for that extra minute before going back to a walk. Thanks!!! -Tuxgirl

Thanks for commenting! I might be pushing too fast. I feel like I'm super slow to the point that it barely is a jog, but I will keep an eye on that. Today went a lot better. Not sure why. It was raining, and I switched direction on my route as well as changing my music a bit... I also made a point to stretch really good the past two evenings... By outside front of the calf, I mean that if you are looking down on your right leg, it is sore at about 2:00 on the leg. (10:00 on the left leg). It doesn't feel like shin splints. Shin splints always feel to me like it's the bone hurting (and thankfully I haven't had them yet with this program!!), but this definitely feels like it's a tight muscle. I have had a little success standing and tucking my toes in and just trying to pull my leg forward a bit (hard to explain), but I still haven't found a really good stretch for that spot. Thanks again! I'm going to stretch between sessions again, and hope that that keeps things moving the right way!

I had a similar situation. Signed up for 5km class at the Running Room and made it three weeks before having to stop due to excruciating pain in my shins. The instructor suggested it was because I had started too quickly and that rest was best. I re-enrolled months later and paid again to have the same thing happen. This time I was told my shoes were the culprit. Although new, they weren't designed for pronation. So I rested up again, paid once more and spent $180 on shoe which I had fitted at the Running Room. Once again I did not make week 4. In utter frustration I went to a sport dr who discovered I actually had compartment syndrome which required surgery. The pain mimicked shin splint but ONLY while I was running, no pain when I wasn't exercising. If is similar for you, get your GP or physiotherapist to check. I'm now up to running for 30 minutes at a time!

There are multiple stretching exercises on Pinterest to aid/avoid shinsplints. The one I use and that works for me is to stand on a step with your toes hanging over the edge and knees bent (similar to a ski position) and flex your toes up and down as quickly as you can for 30 seconds. Repeat 3 times.

Hello, I'm just returning to running after years of nothing regular. I'm a big guy and even when in good shape still push over 240lbs. I too have encountered shin splints at times and found the solution is to avoid pavement and cement. I seek out dirt roads mainly or dirt tracks, I use grass if not able to use dirt. I use cross trainer shoes instead of runners. For soreness I use tiger balm. Hope this helps.

I suffered shin splints when I first got into running. It is VERY frustrating! What I found was that due to the way my arches are my ankles flexed funny. I can't run in Nikes or Reebok shoes, I need a shoes that give my feet more support. I switched to asics and that has made all the difference.

Do you just put it on your lower legs after you run and the socks while you run?? I need more details please!

I know this sounds weird but I use vapor rub. Its the same ingredients as tiger balm Im old fat and definately out of shape but it has helped and I was past them at week two. I also wear compression socks

Hi , I have just downloaded the c25k app and am now terrified I have made this step. I am 54, obese and an avid couch hugger but have decided my life is passing me by and I am so unfit I don't know how to recover myself. I overheard someone talking about the app and a wee lightbulb came on in my head and I decided to give it a go......I think I have gone mad !! Not sure where to start....should I buy running shoes straight away , do I need Lycra ( omg I don't think the world is ready for a shock like that ) do I actually have to run on day one ...I don't usually walk never mind run. What do I need with me ..water, face wipes, sweat band , emergency whistle , flares ??? Oh lord , what have I let myself in for !!!

Hi everyone I'm Kimberly(Totallychanging), I'm new to the group and hopefully will run my 1st 5K in October for my 43rd birthday. Hope to meet some great people on this Totallychanging journey to a healthier ME!