Couch to 5K

Where's my pain!... I ran double the distance so I demand to have double the pain!!

Right am only asking this as a question in the hope of getting some answers, because I cannot find anything on google/runnersworld.

Every time I have been out running I have had the usual aches and pains, especially on the longer runs in wk7/8/9.. But a few stretches after an extended warm down walk and I'm usually not too bad.

Then on rest days I can usually feel the muscles pulling, just a background ache especially claves and shins... but always bearable and I'm always able to run after a rest day, so I was putting that down as normal too. After the battering I gave my legs on Sunday's 10k I was expecting to write off this whole week for recovery, but after just 1 day I surprisingly feel fine. there's nothing tense or tight or sore (niggly back on Sunday afternoon was sorted with stretching and ibuprofen & had gone by yesterday)

So, question time?.... is there something about an extended run which means you can recover fairly easily - and not have too many ill effects -

a couple of recent points have made me ask :-

1. Is the theory from Malcys son's ex is that if you can get to 6k you can keep going just about any distance - just need fuel.

2. JuicyJu & her lad getting into the zone and doing 15k at the first attempt - and again no major ill effects.

or is it just luck - or are we genuinely capable of improving like that?

answers please!!...

6 Replies

I don't know, but my gut feeling is that once you've built up the ability to run, provided you listen to your body, and don't suddenly increase the pace/gradient etc, you probably can extend the distance a fair bit (especially if you take it gently) - though I don't think it means I could go out tomorrow and run a marathon without drastic consequences!

I went from 6 (or was it 7?) k to 10 k in one step, but I did take it very gently, and would have stopped if I'd been in any pain. When we've built up our legs to be able to run 5k, they have changed fairly dramatically from what they were like when 60 seconds seemed for ever.

Listening to the body is crucial though. And the DOMS (?? now, what does that stand for... delayed onset muscle something?? maybe not DOMS?) tends to kick in after about 48 hours, so maybe you'll feel ghastly tomorrow? He he! :)

I thought I'd ache a lot from the 5k I did on Sunday, after doing very little running in the last few weeks, but in fact I've been fine, so the leg changes do last for a while.


I think your right re the ability - if anything I was finding myself slowing down from my usual pace to keep in time with Laura on stepping stones for the first 5k, so maybe my natural pace is closer to 6:30 for now.

I was at 5k (well 5.2k) as my max distance. Just done speed tonight and not ails so far, so we'll see.

ouch - DOMS don't sound too nice.... hope I dont get them tomorrow.


Its a good question Matthew and I haven't got the answer I'm sorry. I know I've been struggling with distance for some time and only doing 6K max. Until Sunday when I set out and walked/Jogged 12K of mountain track. The furthest I've ever managed. I expected like you to ache in places I never have before, but no. I was very careful and did losts of stretching after, I listened to my body the whole time and I suppose you could say treated it with respect. Seemed to pay off. This morning I got up and did 5.6 + 1.25K warm up/cool down although it was slow as my legs felt heavy. I think there comes a point in your fitness that your body accepts what we ask of it, but I always stretch after and do extra if its been a more strenuous run. Well done on your 10K, what's next then? :)


thank you - and yes I did pay a lot more attention to stretching out after. What was a genuine surprise is that I pushed on through it (but it didnt feel bad) - so maybe I am at a point where my body has stopped fighting back and just lets me get on with it.

We'll see.


I know what you mean, I think our bodies are in the zone for taking it? Due to the training, stretching etc done so far.. I love the ache from tired muscles afterwards, but that feels normal and soon goes... Then ready to do it again!!


I also suppose that starting from zero to 30 mins - you need to get used to so many new things, standing up and walking being one of them, wearing lycra being another one... so maybe now that I know that I wont die from running and the feeling of achievement of actually doing it is carrying my though. Who knows - but you're right - it feels so good after - feels worth it!


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