Is this Normal? Week 1

[JenWeeble]

I did week 1 run 1 on Tuesday, woke up the next day a bit stiff and sore. Did the second run today and it was hell. I was limping and could only maintain running (at snails pace) for 3 of the 8 runs. Is this normal? I'm only 28 but have a pacemaker and generally I'm a bit unfit.

[Northernspirit Graduate]

Getting started is the hard part so well done for getting out on day one, and getting back out for run 2! Did you stretch before and after run 1? And before run 2? You may need more days in between each run to let your body recover, I do! We all get aches but you need to be alert to pain. Take some rest days, stretch and use ice packs (peas!!) or gel to help.

[runner56 Graduate]

I honestly think you had best discuss this with your GP. It may be that you need to increase your fitness levels at a more gentle pace rather than go straight to ra running programme. Dont be disheartened. It may just take a little bit longer.

Good luck

[Hidden]

Hi, well done for getting out there. I can't give advice about the pace maker. Phone the Docs about that.

As for the stiffness, view it like I did. The more the muscle ache the more I realised how unfit I was. DONT let it put you off. It will get better as you get fitter. Give it time Jen. You can do it.

I've completed the program at 64 years old. So you can. Good luck and keep us posted on your progress.

[GoogleMe Graduate]

If you decide to consult a health professional, make sure they know it is the NHS Couch to 5K plan and what week one actually consists of. Given the after effects you describe it seems unlikely to be cardiac or pacemaker related.

How do you feel now? You may be surprised to find that you feel slightly better than after the first session, especially going at snail's pace which is a really good idea (think running motion rather than going any faster than walking necessarily). Were you going faster the first session?

I had/have significant health problems (most of my life is spent in bed) and it took me 12+ attempts to complete week one... but then every other run I did in C25K was successful (not easy and not necessarily enjoyable)

My hunch is that you may need to be looking at footwear, running surface, running style. If you are slamming your feet down, maybe heel first, on tarmac in a pair of old general trainers (or, sadly, very expensive brand new running shoes that aren't right for you in practice), that could easily account for the pain you've experienced. And were your legs warm enough? My calves do not like being uncovered at all, except when it is very warm.

One strategy I found helpful was to focus on doing as much of the session as I could, until the point where I couldn't and then walking the rest (eg the first time out I managed 4 of the runs) - instead of, say, stopping for a bit and starting again or walking some of the run sessions and then trying to run again. This way you get very clear progression.

I would suggest *not* doing any stretching immediately before your session - there's a big enough body of evidence that it is actively unhelpful that it isn't worth the risk when you are just starting out and you are already having difficulties. Your body may well tell you what stretching you need to do after a session - but the 5 minutes walk at the beginning and end of the session is there for a reason and it does work.

You are doing well - you cracked that first session out and you went out again.

[hadvar]

Hiya! Pls have a chat with your GP. I'm sure it will be cool, but if you've had one or two health probs in the past, I'd certainly suggest a chat to your GP before embarking on a running program. As I say, it'll be cool : I'm sure it will. But I'd certainly have a chat first, *and* if you have any probs along the way.

[Buffy007 Graduate]

Don't know your personal circumstances ofcourse but I ached horridly to begin with - makes you feel so miserable doesn't it. Soon wore off after week 1 I think. I religiously did these exercises (still do) after, immediately, every run. nhs.uk/Livewell/c25k/Pages/... However slow you're going - slow down more! Good Luck. Keep posting - its what keeps you going, the support on here.

[JenWeeble]

Thanks guys. My GP knows which programme I'm doing and was very encouraging. She specifically told me to not stretch before the runs as its bad to stretch cold muscles?

I'm running in running trainers with an insole as I have stupidly high arches. Got the trainers in December and have worn them out walking with the dog and stuff so they're definitely broken in. Running on pavements and grass so that might be a factor?

I'll have the weekend off then tackle run 3, we might be repeating week 1 for a while lol!

[Renka Graduate]

It's not a good idea to go straight into a running programme without building up your fitness first. If I have a few days when I haven't run for whatever reason, I do a couple of decent length walks at a fast (ish) pace before I run again.

Before I started the C25K programme I had been walking on a daily basis for a good few weeks.

The old saying 'you need to walk before you can run' is worth remembering.

Be kind to yourself.

[rcp27 Graduate]

It's good that you have spoken with you GP, as they know your specific situation in the way that us here don't. Provided your GP is happy that you are safe to go with the program, then you're probably alright. Different people have different definitions of "a bit unfit" and "a snail's pace". If you feel you are running at more than a snail's pace, chances are you are running too fast and need to slow down. For the C25k, what is important is keeping going with a running motion for the time intervals required. Actual speed is not necessary. You should find that your discomfort is less with subsequent runs as your body adjusts to the demands of running. If it doesn't get easier, speak to your GP again.