Couch to 5K Running Tiverton

After some time off this summer due to illness, I am now getting back into running by taking on the Couch to 5k training programme - Couch to 5K Running Tiverton. #massagetiverton

Week four down, so nearly halfway through, enjoying running at the canal in Tiverton as it's flat and easy to run with my dog Morty, the Working cocker spaniel

#runningtiverton #canicross #couch25k #Tivertoncanal

Couch to 5K Running Tiverton - Tiverton Canal

Mort loves to join me for a run. It's better to keep him on his canicross lead because it gives me a nice pull along, and it saves me from constantly watching him to make sure he doesn't get stuck in the canal!

I am sure he thinks he is taking me for a walk!!! He gets so excited when I get the running lead out

Morty, my working cocker spaniel, canicross at Tiverton Canal

The NHS app is great for the couch25k, I love having Sarah Millican supporting me and cheering me on

#workingcockerspainel #spaniel #canicross #running #dog

Coming back to running after time off

After illness or a long break, your heart and lungs often come back faster than your muscles and tendons. That is why the Couch to 5K walk-run structure works so well. It gives your calves, shins and Achilles time to adapt. If a week feels too hard, it is fine to repeat it before moving on.

Common niggles and when to take them seriously

The most common problems for new and returning runners are tight calves, sore shins and aching knees. Some stiffness the day after a run is normal. Take more care if:

• pain gets worse as you run,

• pain makes you change the way you run, or

• pain lasts more than two or three days.

In these cases, rest and get it checked. A sports massage or soft tissue therapy session can help find the cause before it stops you running.

Tips for running with your dog

Canicross is a great way to run with your dog, but a dog that pulls changes your stride. Use a proper canicross harness for your dog, a waist belt for you and a bungee lead to soften sudden pulls. Keep an eye on your hamstrings and lower back, as these take the extra load. Remember to warm your dog up too, and take water for both of you.

Need help getting back on track?

If you are returning to running and want to stay injury-free, read more about sports massage for runners in Tiverton or book a session online.