w6r3 is a wrap but this ole body is SORE!

[EZFits]

Got through the 25 minutes; last 5 minutes were rough but as always, I feel so good that I did it. Gotta say though that the body is extra sore this evening. Lower back, calves, feet, arches, thights, butt, upper back, nooks and crannies I never felt. I did stretch before and did not at end. I need a new bottle of ibuprofin :). I'm hoping I can forward on through w7 :). Step by step....

[Ullyrunner Graduate]

Well done for completing week 6. You definitely need a stretching routine after you finish each run - it really does help with those aches and pains.

[AmberC Graduate]

I agree with Ullyrunner, you should really stretch after you run......in fact many people say you do not need to stretch before as you should not stretch cold muscles. So maybe increase your warmup walk to 10 minutes and ensure you do some stretches at the end of your run.

[runningnearbeirut Graduate in reply to AmberC]

Didn't see this as you obviously posted as I was waffling on in my reply. Great minds think alike

[runningnearbeirut Graduate]

Well done - W6 is hard isn't it!

It sounds to me like you need to be a bit careful not to push yourself too much. Some muscle aches and pains are normal, but by W6 your body should be getting a bit more used to it. There's no harm in taking more than one rest day between runs. Also, I know you'll have read it a thousand times on here before, but it really is true .... "slow and steady" really is the key to being able to run injury free. You can do a bit of work on your speed later, but for now "two feet off the ground at the same time" is running and it really doesn't matter if you or others walk faster than this.

The other thing I would say is that some people recommend NOT stretching before a run because your muscles are cold and stiff and you can do more harm than good. You can try some "dynamic stretching" (google it, it's like the ministry of silly walks) or just do the warm up walk and make sure it is at a brisk pace (even if you then end up running slower than this!). Stretching afterwards is a different matter and IS recommended.

All the best for W7!

[Hidden]

Well done on getting this far. Week 6 is a tough one but now is the time to take it easy as well and listen to your body. You're now consolidating your running to date and the intervals are over. Slow and steady, then slow it down some more. Stretch after a run (never before you've warmed up) and I now find that a 10 minute warm up and a 10-15 cool down walk are MUCH better for the muscles than 5...

All the best for week 7 - don't be worried about taking an extra rest day if you need it... you need to enjoy your runs - not be put off by them!

[agedsnailspace Graduate]

Rollering after a run helps, too, but you definitely need those stretches after not before your run! Have you thought about treating yourself to a massage as a reward for doing so well? You will really notice the difference on your next run!

[agedsnailspace Graduate]

Rollering after a run helps, too, but you definitely need those stretches after not before your run! Have you thought about treating yourself to a massage as a reward for doing so well? You will really notice the difference on your next run!

[scawbyplace Graduate]

I agree with aussiegtc - increase your warm up and warm down walks. I always had the odd ache after a run but as I started to push myself after graduation I felt aches and pains in places that I didn't know existed!! So I started to do a longer warm up walk - mainly because I was putting off the pain that would accompany the first few steps! From week 1 of the programme I always ran my first few yards feeling like (and probably looking like) an over tight elastic band and the extra warm up time seemed to help this too - if my legs hadn't ached so much I could have kicked myself for not thinking of it earlier : / I am much better at guaging when my muscles are warmed up now and even though I am far from gazelle-like I rarely feel the stiffness that I used to when I set off running, so I am a HUGE advocate of a longer warm up walk. I also have a hot bath after a run now instead of a cool shower - it might just be because I relax more in a bath but these old legs seem to like it..... Good luck with the rest of the programme and get pampering those muscles : )

[GettingFitter Graduate]

Well done. It's important to stretch and make sure you take those rest days that's when your body builds muscles

[misswobble Graduate]

I really must clean my specs! I read that as "hollering" after runs. Mind you I did agree that hollering after a run was a good thing to do. Sort of unleash all that euphoria on a run finished.

I'll get me coat

[IndieWaif Graduate]

I always stretch before a run and I find it helps a lot. If I don't do it I always end up getting shin splints or other injuries. Why are people saying not to stretch beforehand...?