From the very beginning, my legs have been aching and painful and people keeping saying to me, it's just your body not used to exercise and it will be pass and things will get easier but all I can think is when!
I did week 2 on Saturday with my running group and at the end of it, I felt physically sick, going from a minute to 90 seconds when I felt like I hadn't even got the minute down let. Today, I went out for my second run alone and I couldn't even completely half of it. I just feel like my legs are going to break in half or completely collapse on themselves. Walking downstairs is the worst, it is so painful. I went to the pharmacist to ask what I could have as with my antidepressants, I'm not allowed to ibuprofen which of course, for inflammation is like the top thing and all she suggested was paracetamol which I was not impressed with as I could have got that from the internet.
I really want to continue but I'm worried if I keep pushing my body, it will break and I will do some serious injury.
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Luxvia
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Be gentle with yourself. If you managed Week 1 fully, you should be able to do Week 2, but if you're finding it too hard then you could either miss out one of the middle 90-second runs this week, then repeat the week next week and do all of them, or try running for more than 60 seconds each run interval, but not doing the full 90 (except perhaps on the last one to prove to yourself that you really can do it!). Or do Week 1 again, before moving on. This isn't a race, and there are no prizes for forcing yourself through something so uncomfortable you just want to give up.
I'm half-way through my fourth (fifth? sixth? lost count!) attempt at C25K. I've completed it twice, but this time it's taking me far longer to get through as I've done the first few weeks twice each, with an extra two weeks to build up from week 3 to 4 to avoid hurting my knee which didn't like that particular jump last time I tried it. Listening to my body is working well, and so far this time I've had no pain, so am planning on continuing like this, and am trying very hard to ignore the part of me that just wants to push on to show I can do it...
So yes, listen to your body. Push it a bit - that's how we improve - but not to the point of real pain or serious physical discomfort. Be gentle.
Someone more experienced than me will reply to you shortly I'm sure, but I just wanted to check if you have proper running trainers suitable for you and are you running too fast at the moment?
You need to take it slow slow slow.
Also I would have repeated week 2 if you didn't feel like you'd mastered it before moving on to wk2
(1) "I felt physically sick, going from a minute to 90 seconds ..." , and
(2) "Walking downstairs is the worst, it is so painful. "
If you're physically sick from doing a Week 2 run, it sounds like you're simply going too fast. Please S L O W down. The program should be conducted at a JOGGING pace - a pace at which you can comfortably hold a conversation at, i..e a "conversational pace". You're not "running for the bus" - you should be jogging, nice and slow OK? Really slow. This happens a lot - people go out on their own, have no idea what speed to run at, find it difficult and then get discouraged. Just take it easy
(2) What is it that's hurting walking downstairs? Knees? Calves? Ankles? Feet? And what footwear are you jogging in? Again, it could be related to how fast you're going.
I could say more, but I'll end by saying that Weeks 1-3 are really the foundations for Weeks 4 onwards and are meant to be a gentle introduction. So be kind to yourself and take it very very easy. Everyone can do this - I help out with a beginners club during lunchtime at work and by going slowly enough, *everyone* has been able to achieve 30 minutes by Week 9. You CAN do this - just go very slowly!
Firstly, congrats on getting to week 2! You completed week one which is an achievement.
Can you try to slow down a little bit, distance is not a factor at this stage, so it doesn't matter how fast/far you go - just that you are running for the whole allotted time. Speak up in your running club and let them know you're struggling. Running clubs are usually a friendly and supportive bunch and they can help with pacing/running slower with you etc.
With regards to your soreness and aching, I can't recommend any medication, but have you tried icing the areas? Ice is good for inflammation. Perhaps an ice-bath....or epsom salts?
Please stop being so hard on yourself, there is no time limit on the programme. If you want to repeat Week 1 it is not a problem , but if you completed that successfully, you are ready for Week 2 but it is entirely up to you , you are in charge
Are you trying to run fast ? It is just a gentle jog, try and keep your breathing calm and steady. Maybe would be worth having a word with your running club leader to see if they can suggest something to ease the discomfort .
I really hope you feel better soon , take care xxx
You could also try taking more rest inbetween each run? I can't take ibuprofen either because I'm allergic but there are other things like voltarol you could try. I think there's a cream and also tablets, but the tablets might be prescription only, am not sure.
Like people above have said you might be going too fast, my jogging speed was much slower than my walk until around week 6. I felt embarrassed but it helped build a good base long term. Are you stretching after your runs? Holding the stretches for about 8 seconds helped loosen my calves which screamed initially.
You can adjust the programme to suit you and walk when laura says to run if it helps stop the nausea and pain. I hope you do persevere with a run walk routine, it's helping me to turn my life around.
Poor you. Maybe you should go back to week 1 until you feel stronger. I actually completed the week 1 twice. I slowed down, bought proper shoes, spent more time stretching which has helped my legs no end. I also found when my legs really hurt 2 rest days were better than one. You've taken the hardest step by starting so take it easy by keep it up.
Thank you everyone for your advice. I've just messaged the group leader for some advice. He advised me to slow down last week which I did and I was fine for my second run in week 1, I was out of breath but I took a slow pace and completed it. I joked about snails going faster hehe! But on Saturday, with the group, I really struggled with the increase of time and my legs hurting.
I think the problem is I've lived quite a sloth like life up till now, haha and now it's catching up with me! It just seems like my body does not recover very fast. As for trainers, I bought a cheap pair from Asda (Athletic Works Pull-on Trainers) as I couldn't afford to invest in expensive trainers but I've just bought some Scholl Gel soles to put in them so I'm hoping they will help.
I've been icing my legs with an ice pack and using some analgesic cream.
Our C25K club goes out Mon/Wed/Fri lunchtimes - as the run leaders we emphasise to everyone that if at any point they are struggling, they should simply slow down.
As for the shoes, have a look at the ones in Aldi and also the Karrimors in Sports Direct. They should be within your budget - good shoes are VERY important!
Sounds suspiciously like, going too fast, too soon.. Are your running group going quickly? When you went out on your own, you may already have been expecting to fail maybe.. tense and worried about failing again?
Look.. this is your journey, take it at your pace...it is supposed to be enjoyable
Think... snail, or tortoise, on a real go slow.. chilling out as he heads along! Think nice thoughts..think anything, and just one foot in front of the other...
Lots of massage for your legs, after a shower or bath, ( baby oil is fine) ,strength and flex exercises will help too.( link on the NHS site) And, if you do this, you are going to feel the benefits, mentally and physically, but not if you beat yourself up about it.
Slow down, relax and let it happen.. this programme and the support on here will get you through!
I love this quote...Your speed does not matter, forward is forward
Well done for getting week one done and dusted! You don't say how long it is since you last asked your body to run, but I suspect it's been a while so it's early days yet to expect it not to complain about it. It's normal - my legs were killing me too, for at least three weeks. I can only echo what everyone else has said about running slower and not putting pressure on yourself. I would add that eating within under two hours of your run may not be a good idea, and making sure that you drink plenty of water during the day (and after your run) will help with any dehydration and muscle recovery. Hang on in there - chin up, shoes on, and keep on ticking the boxes in your own sweet time.
As many others have sated it sounds like you are just running too fast, which is a problem for a lot of first time runners. Everyone can run, they just need to find a pace that suits them and then gradually build on it, even if that pace to start with is just a quick walk. The ideal pace is called a 'conversational pace' where you can run and still hold a conversation, if somewhat breathy! I used to just talk to myself when I started out to find out what this really meant, you may look a bit odd but it does work!
Also, please do buy some decent trainers, this will be a reason for some of the leg pain, as you need trainers that suit your running style and have good cushion to absorb some of the shock when your foot hits the pavement. Asics are fantastic and you can pick some up for not too expensive (my first pair were only £30).
I know how you feel as when I started out over a year ago I never thought I'd get in to it, but after completing my first half marathon, I'm so glad I persevered. You can do it!
I would say slow down, take extra rest days - go back to week one if you like until that feels comfortable.
Nobody seems to have mentioned stretching - you need to get into the habit of stretching out well after every run ( I still do religiously after 2.5 years running). It really does help to ease the stiffness.
Come on, you can do this and it is so worth persevering!
You will get a bit if aches and pains in the early weeks. Don't try and keep up with other club members, running speed in c25k should only be just above brisk walking speed (pace) don't push it!😊
Hi! I am W2 too and my legs ache but I learned a valuable lesson in week 1 as I got a bit injured because I was amongst other things going to fast, My W2 R1 went so much better as I did it all at my own pace and my "run" is a brisk walk pace really. Am an overweight middle aged women who hates exercise but am really enjoying this.. Best advice i got from all these lovely people is to go slow and to try and understand it's all about stamina at this stage not speed ( my new mantra) I'm also doing Strength and Flex on alternate days and that's really helping. Good luck
What has happened about the shooting pain you had before? Did you see anybody about it before running again or did it go away? I am presuming it must have and this is something different.
Were you cross about the pharmacist suggesting paracetamol because you were already using it and found it ineffective? It is the usual appropriate first line analgesic especially if ibuprofen is contraindicated (and the pain may not be inflammatory in origin)
What kind of surface are you running on? If you have the option to get off hard surfaces, now would be the time to exercise that option.
I suspect the key thing is if you can possibly reframe your thinking about your legs away from "my legs are going to break in half or completely collapse on themselves" (unless you have some particular physical disorder you haven't mentioned, that is not going to happen and you are catastrophising... but we all know that those thoughts do come up... they just don't mean anything other than that taking on a new challenge is tough... but do-able)
I don't stretch before or after runs BTW but the walk at the beginning and end is vital. I wonder what you are doing after your runs? Lots of people *do* find stretching helpful but perhaps the key thing is not allowing yourself to be still for long periods.
Running cured pain in my legs that I'd had for decades... not in just the first few outings of course, it was a bit grim then but that's what the rest days are for. I started running because brisk walking was too painful to sustain... and it still is. Running is OK for me because it can be done in a very loose way - think lollop not pound! Because you really want to do this you are probably 'steeling yourself' and that's not going to serve you well to keep the momentum going on longer runs.
Im new to this to, but not excercise. I get exteme DOMS delayed onset muscle soreness. What helped me was a massage gun on my legs after the workout and drink more water.
There is so much advice there and some very useful tips to get your body feeling comfortable with your running.
Loads of advice too on the Strength and Flex Forum, Do stay around and look at some of the current posts here and the replies... there are many folk just starting out too
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Week 2 Day 1 - Easier than week 1?
Week 2 run 1 done 😄
Week 4 day 2 - disaster!
Week 9 day 2 - yeah! - with a caveat
Week 4, Run 1
