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Couch to 5K
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Week 7 Run 2 - pain in the leg and distances

Hi All,

Thanks to some great support from this forum a few weeks ago (W5R3), I am now at week 7!

On my last run for 25 mins, I managed 4.5k (2.7 ish miles). Is this average? I felt as if I was going quite slowly. I measured the distance using a mapping website so I'm sure the distance is accurate (i removed the 5 mins warm up/down from the route).

Also, I've started to experience pain in my right leg after running. Across the top of my thigh and back of my calf - I'm guessing it's because I'm not stretching enough afterwards - do any of you have advice on the best stretching technique and how long I need to stretch for?

Other than that, it's going well, and I'm looking forward to hopefully graduating in a couple of weeks time!

3 Replies

You can expect niggles if you are new to running. Be sure to warm up thoroughly. Five mins is never enough for me so I take longer. Post run stretches don't have to be a big deal 🙂 A good walk home is often sufficient. I do a little routine once back in the house, with my music still playing in my ears, to stretch my calf muscles (not forgetting gastrocs), and glutes

I found the post run stretches on google

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Don't worry about distance at this stage. The key is to run very slowly and get through the programme with no injury. The slower the better.

For post run stretches, try these:


And well done on the run 😊

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Your speed and distance really don't matter at this point, but for what it's worth, I'm lucky to do 4.5km in 30 mins!

For me, stretching afterwards is helpful - I found a set on Pinterest which work for me, but Google will be a rich source I'm sure! I haven't stretched after my last two runs, and my legs definitely feel more tired for the rest of the evening and the next day or two.

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