Legs so sore...

[MichPet77]

I am on week 4 run 2 and I wasn't out of breath. Calm, steady and slow (3.5 distance in total) but my legs along the fronts are so sore despite a long warm up and stretching does this go away?

[Hidden]

In a word, yes.

[ViaM Graduate]

Yes but other aches appear

[MichPet77 Graduate in reply to ViaM]

Hi ViaM, that did make me laugh! I will look forward to aches in a different place to my calfs!

[Jason666 Graduate]

Across your shins? ibuprofen is good for shin splint pain, obviously if it is excruciating pain, then you may need to rest

[MichPet77 Graduate]

Ibuprofen it is! Thanks guys!

[Dunder2004 Graduate]

An ice pack (or bag of frozen peas) did wonders for me!

[MichPet77 Graduate]

Oh thAt does sound really good, a bag for each leg would be hraven! Thanks for the idea Dunder2004

[Steve_L Graduate]

After my first few weeks my legs feel brand new! Dig in, it'll get better!

[MichPet77 Graduate in reply to Steve_L]

Hi Steve_L

Thanks for the encouragement; much appreciated!

[Bazza1234 Graduate]

You don't need to use drugs for aches caused by running - rest will cure all in good time. And eventually almost all aches and pains will disappear as you get fitter.

[MichPet77 Graduate in reply to Bazza1234]

Thanks Bazza1234, your right nature will take its course. It is really painful at the time and off putting to do the next one

[runswithdogs Graduate]

Try an extra rest day to see if that cures what ails you. Also, are your shoes wearing out?

[MichPet77 Graduate in reply to runswithdogs]

Hi runswithdogs, I think I will wait until Sunday for the next one, hopefully it will have passed before I try it again. I am wearing a pair of sketchers trainers that I have had for a few years.

[misswobble Graduate]

It's shin splints but it does improve cos your legs will get stronger. These aches are par for the course until your body gets acclimitised. It might feel bad first thing when you have to walk downstairs but it seems to clear up as soon as you get moving

[MichPet77 Graduate in reply to misswobble]

Hi misswobble, that is very true, getting down the stairs is a challenge today! but doesn't feel as bad now!

[sellk]

Hi, I just ran my first run of w4 last night, and my lower legs/shins got really hot during, from the first five minute run. I wouldn't say they were sore, but it is definately the first time I have felt this. Slapped on some camphor cream I found in a drawer and gave my legs a good stretch. This morning they feel quite normal. Are yours still sore? I hope they are feeling better.

I was thinking about it after my run, and it made sense to me that new sensations come at this point in the programme, the amount of "pounding the pavement" just almost doubled, and for longer sustained time periods as well. I haven't really run regularly before, so my body has a lot of new impact and movement to get used to. since i ran late last night, I ran on pavement, but will try for my next run to find something softer to run on.

[MichPet77 Graduate]

Hi Sellk, Firstly well done you! Its nice to meet someone at the same stage. I haven't heard of camphor cream before, what does that do?

My legs are still sore today so a bit worried for the next run, I must say, but you right about the amount of running/pain increase. I hadn't thought of that. How are your legs today? I am not brave enough to run outside and hide in the gym at odd times so that there is as little people there are possible!

[sellk in reply to MichPet77]

Hi MichPet77, they fell fine today, luckily. Too bad yours are still sore. If it hurts when you touch your shins, I Think you ned to consider shin splints. I would be very careful about running with pain (pain, not niggles), but I am also paranoid about getting an injury. I rather take an extra rest day to feel safe.

Camphor is a natural component, and the cream gives a cooling sensation.

I am always impressed with people doing running in the gym. I would give up so easily! Hope you feel better tomorrow for your next run.

[MichPet77 Graduate in reply to sellk]

Thank you sellk, Glad yours are good today!

Mine does seem to be easing off now, but is sore to touch, I think I will wait and see how it is tomorrow and decide from there.

Will have a look for camphor.

Thanks for all the help!

Enjoy your next run!

[Steve_L Graduate]

Just as an afterthought - I often use a Deep Heat spray on my legs before a run. It helps to warm up and loosen the muscles.

[MichPet77 Graduate]

Thanks Steve_L that does sound like a plan so that I don't have to put it off! thank you

[misswobble Graduate]

I warm up really well before heading out the door for the five minute warm-up walk. You can take longer than five minutes if you feel you need it. I do a few warm up exercises in my hall once I'm ready to go. Get good and hot before you head out. Cold muscles are more prone to injury than warmed up ones

I stretch after my run as I do the cool-down walk on my way back home and then do some stretches once at home.

[AllieG Graduate]

Just be careful, DONT ignore it! I got halfway through week 8 ignoring them, and I had to abandon all thoughts of running. After 6 weeks, I am now allowed to run for a mile and no more. I can only increase my distance by tiny amounts each week, and only if I stay pain free. Things I should have done:

Take notice of rest days

Follow the program (don't be tempted to do more/go further)

Do appropriate stretches before and after (not just 5 mins warm up walk)

STOP if pain is more than about 3/10 (if 0 is no pain and 10 is excruciating)

Ice on elevated legs as soon as poss when pain starts (and I should have made sure hubby knew which 2 bags of peas were my leg peas!)

Run on grass when possible and not pavement all the time.

Use a foam roller on calves

Get someone to massage out knotty calves.

Still in a bit of pain when I've completed the mile: So-o-o frustrating. I'm hoping to be able to rejoin c25k in a couple of weeks or so, but it'll have to be on week 5! So I suffered a real setback with my shin-splints. Possibly the real problem was I forgot I was 47 and thought I'd be able to bounce round like a gazelle immediately. Doh!

[MichPet77 Graduate in reply to AllieG]

Hi AllieG, what a shame, that is so frustrating for you. thanks for posting and giving me the warning! (I did have a giggle at the peas) I think I will try the natural cream that was suggested and not be to determined to run tomorrow and wait and see how it feels.

I hope you recover quickly! thanks again for posting, really really helpful!

Feel better soon!

[IannodaTruffe Mentor in reply to MichPet77]

I would recommend AllieG's reply ten times if I could, because it contains loads of sensible advice that is worth rereading and absorbing, and is a warning that we all need to be careful. Not being able to run is a real pain in the glutes, believe me.

[raven19 Graduate]

yes, it will go. You will get used to it.

[MichPet77 Graduate in reply to raven19]

thank you raven 19, all this support is so encouraging!

[suel18 Graduate]

I found walking on my toes during my warmup walk stopped this altogether. It stretches the shins.

[MichPet77 Graduate in reply to suel18]

ThAnks suel18, a great tip! Will give it a go!