I've tried C25k 4-5 times already. What would you do for the next shot?
Posted onTL;DR: I've got a bad balance but I want to run 5k. How can I make it to the end despite this?
So yeah, how did we get here?
I've had several attempts at Couch to 5k (c25k), and they mostly stranded for different reasons. The (or a?) thing is I have an acquired brain injury from 3 surgeries, and that makes my balance... below average. It's not that I have a wheelchair, crutches or special footwear. I'm just more clumsy. I stumble more. And I don't always walk as straight as I'd like. Especially when tired.
History:
- I've done a c25k where my knees started to hurt, I got a run analysis, and got some "real" shoes instead of generic sports shoes. I overpronated. And I got some Brooks Adrenaline Gts. It's been a while, I think it was 16. Replaced them since with 23. And probably could use new ones.
- I've done a c25k before I went into surgery, and couldn't continue.
- I've done a c25k and I broke my arm, and had to recover from that first.
- I've done a c25k where one day my foot hurt enormously shortly after a run. I had to recover from that. Suspected Plantar fasciitis.
- I've done a c25k where I developed a massive hump under my knee. Suspected bursitis.
And I know from the past few times that with time my shins get painful and sensitive. Both while a singular run progresses, but also when I get further into the c25k schedule. I don't know if that's shin splints or something else, but I do know that that's a bigger limiting factor than my stamina. (Even though I can be absolutely and extremely tired after a run. I like to push myself and that's fine.)
What I have done already
- I got better shoes (but my maybe I'm up for a new pair and/or analysis)
- I once ran with a ±130bpm playlist. These days I'm at around 170bpm and comparative cadence. Hopefully this reduces stress on joints and muscles. It also feels really good. More fluid.
- I have a treadmill at my disposal
- I have been exercising 3 times a week, including lunges and squats in preparation of this edition
- The road here got paved. Since my first attempts, we moved, and we've got asfalt here but not perfectly level all the way.
Now what?
I'm in doubt what thing or things I should do.
- Should I do C25K, but every week twice before going to the next?
- Should it be even slower? Triple? Quad?
- Should I take more rest in between, for example, instead of 3 runs in week, 4 in 2 weeks?
- Should I do a clinic, to learn about the best form (and hope I can keep it up)?
- Should I get newer shoes than the '23 I have now?
- Should I incorporate the treadmill somehow?
- A combination?
- Something else entirely?
How would you approach building towards a 5K when your joints and muscles are the biggest challenge?
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