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hi all!!! i have just started week 5 of the programme, although it's my second week of running - i did week 4 three times, because i really struggled with it. although now i'm feeling great and kind of scared but excited for the rest of week 5, especially the 20 minute block run. when i go running i do laps around the oval at my local park.

i have two questions, though. as the runs get longer in duration, i get more bored. i know this probably sounds silly but i am starting to find it a real problem to keep myself motivated, not because i am feeling tired or too exhausted to continue but because i find it boring. i do listen to music as i run and that helps but i'm not sure if it's going to keep helping as much. does anyone have any advice here?

also, my calves get kind of sore. i didn't used to stretch before or after runs when i first started but now i always do, because i've realised how important it is. although my calves always seem to be sore afterwards or the next day. but it isn't my main calf muscle, it's the muscle on the outside of my lower-leg on the front/side. does that make sense??? does anyone know a way to stretch this or help to alleviate the pain? i've got a feeling that it might be the way i'm running, although i can't be sure. does anyone know any directions for proper running technique??

i also just wanted to say that this is a great app.. i've tried the couch to 5km programme several times before and never made it past the second week... i think this app has really helped me to make it this far and to want to keep going because of the way it's designed and the helpful instructions, so thanks!

louis wrote:i have two questions, though. as the runs get longer in duration, i get more bored. i know this probably sounds silly but i am starting to find it a real problem to keep myself motivated, not because i am feeling tired or too exhausted to continue but because i find it boring. i do listen to music as i run and that helps but i'm not sure if it's going to keep helping as much. does anyone have any advice here?

Thoughts:

Try a different place to run. Try a street, or run a random route. Try running somewhere that doesn't have a proper level path. It's quite a lot of fun and works your muscles in a different way – just be mindful of the uneven surface. Basically, mix it up and do something different.

Have a go at listening to a pod cast instead, or try listening to nothing and just looking about (at the hopefully new scenery).

If you can rustle up a running buddy, give it a go. It's a blast!

louis wrote:also, my calves get kind of sore. i didn't used to stretch before or after runs when i first started but now i always do, because i've realised how important it is. although my calves always seem to be sore afterwards or the next day. but it isn't my main calf muscle, it's the muscle on the outside of my lower-leg on the front/side. does that make sense??? does anyone know a way to stretch this or help to alleviate the pain? i've got a feeling that it might be the way i'm running, although i can't be sure. does anyone know any directions for proper running technique??

I think some people out there might… Here's a link I got from a Google search for "running stretches". Those are the stretches I do – are they what you're doing?

I also found these suggestions on running technique on the Cool Running site (usually very good).

louis wrote:i also just wanted to say that this is a great app.. i've tried the couch to 5km programme several times before and never made it past the second week... i think this app has really helped me to make it this far and to want to keep going because of the way it's designed and the helpful instructions, so thanks!

Fantastic, and thanks – I'm glad you're enjoying it. You're going really well, so I hope these tips will help!

Happy running,
Benjohn