Moving on from C25K - shaky, stiff legs during rest intervals

[Amygredz]

Hi all. Hoping that someone can offer some advice - I completed C25K a couple of weeks ago and am now attempting a 10K app. Ive currently completed 2 runs (5min warm up walk, 10 min run then 1 min walk x 4, 5 min cool down) however I’m finding it really difficult to keep to just a 1 min break between each 10 min run especially in the last 2 sets. This is because my legs feel shaken and stiff during the 1 min walk and not because I’m exhausted/ out of breath. I noticed my legs felt like this during walking sections of the C25K such as run 2 week 6, however as the walking break was 3 minutes That was long enough for my legs to return to feeling more ‘normal’. Can anyone offer any sort of advice to help me with this? x

[Grannyhugs Graduate10]

Are you running too fast? How were your legs when you were doing the straight runs rather than walk/run intervals? Ju ju’s magic plan has no walking intervals and takes you to 10k or 60 mins. Happy running 🤗healthunlocked.com/bridgeto...

[Amygredz in reply to Grannyhugs]

I’m definitely not running too fast. If I ran any slower I’d stop. My legs are ok (usually) whilst running, it’s the starting again once I’ve slowed down to a walk that I’m finding hard. My legs feel like concrete once I slow down. Maybe I should try Ju Ju’s magic Plan - it’s just I like breaking down into intervals when I’m building up. Feels more achievable psychologically . Maybe it’s my mind set that I need to change...

[Grannyhugs Graduate10 in reply to Amygredz]

I hate stopping during a run, if there's traffic or anything I jog on the spot. Trust yourself to slowly build up, if you managed 30 minutes you can do 35 etc. 🤗

[davelinks Graduate10]

Make sure you are stretching legs well after your runs and that you remain well hydrated, as if your not then that can cause heavy legs..

[Hidden]

Hi 😊. Welcome to the B210k forum.

Sorry to read that you are struggling with shaky legs. If you know you are not running too fast, then it is possible that poor hydration levels could be causing the sensations you describe. Make sure you are drinking plenty fluids, between 2-3 litres on both run and rest days. Dehydrated muscles will cramp more easily and will be harder to stretch out after a run.

The other thing to think about is how long you have spent consolidating your C25k 30 minute runs before moving on to working on your 10k. You might be pushing yourself a little too hard too soon. A few more weeks of the 30 minute runs would add strength and stamina, so that might be worth a try too.

Good luck. I hope you find something that works and keeps you running. 😊

[Coddfish Graduate10]

I suspect you are probably trying to move on too quickly. In one of the comment responses you say you run slowly. If so, it’s worth building up to 5k and then consolidating that for a few weeks before moving on. If you are running 5k in 30 minutes you are not a slow runner and could consider slowing down!

Intervals or not is a choice. I find them helpful but I wouldn’t think a 1 minute walking break is long enough to make much of a difference. I tend to run 13 minutes, walk 2 minutes and then repeat. Another thing to consider is how many times a week you are running. C25K gets you in the pattern of running 3 times a week. At longer distances and in my mid 60s, I find I manage the aches and pains better on just 2 runs a week.

Stretching helps. Using a foam roller helps.

[Sandraj39 Graduate10]

Hi and welcome Amygredz! 🙂

Well done on completing Couch to 5k and it's great that you are now looking where to take your running next!🏃🏽‍♀️

If you haven't already read it, I would recommend this post on FAQ Post Couch to 5K - it covers almost everything you need to know about running after graduation!

healthunlocked.com/couchto5...

Some really good advice and things to think about in the replies above too - especially re consolidation and having a look at ju-ju-'s Magic Plan. Good luck.🙂

[Amygredz]

Thanks for all the suggestions. Lots to try in preparation for a run and afterwards. I’ve found the C25K+ podcasts too so going to have a go at these instead of the current app for a few weeks. To be fair I still don’t feel like a ‘runner’ and I feel I need some sort of app / assistance to motivate me.

You’ve all been so helpful ❤️

[HappyNoodle Graduate10 in reply to Amygredz]

The + podcasts are great they work on building up pace so you are running to a beat to help increase your cadence. I found them a bit tough at the beginning, doable but not chilled consolidation runs so I stopped them for a bit now I use for my short run on the Magic Plan.

They do work my cadence was around 144 and now I’m between 155-160 without them. Still slow though, just move my feet fast in little steps 🤣

I hope your legs feel better.

[Amygredz in reply to HappyNoodle]

Thanks 😊

[Thisgirlcandoit Graduate10]

I graduated from the C25k at the end of November last year. I then went back and redid weeks 8 and 9 for several weeks. I then spent several months just listening to my body (and legs). Some days I would run 2 miles others 4.

Finally after feeling much fitter and more confident I started a programme for 10k. When I say programme - I did this at my own pace and speed. I’ve now run 5x 10k and working towards a half marathon. Again I still have days when I might run only a mile - others when I suddenly end up having run 5 or another 10k.

Good luck.

[Eightpaws 60minGraduate]

I'm using the 5K+ podcasts after 3 weeks repeating W9, I like the coaching. I'm definitely quicker already. The 5K+ Speed is intervals, after walking, 5 mins running, then alternating 1 min quicker x6, 1 min slower x5 then walk to finish.