Might be that you're trying to go too fast before you're ready? Looking at my Strava stats I found that I ran faster in those 1 minute segments in week 1 that I do now in week 7 for 25 minutes continuous. The aim is to build up stamina - not to get speed.
If you take it nice and slow you'll find it gets easier, and the amount of time you take to recover your breath after a running section. When I did Week 5 Run 3 it was 8 + 5 walking +8 again and I thought before I'll never manage that, having only done up to 5 minutes running before. But as it turned out half way through the 5 break I was thinking "I could start running again now - don't really need the extra 2 and a half". But I still stuck to the plan, because it's worked for so many other people.
PS I'm pretty unfit too - about 1 1/2 to 2 stone overweight!
Im 23 so was pretty much in same boat. Try not to be disheartened. The first few weeks felt like a shock to my system and took a lot of determination. But you can make it through and maybe even start enjoying it 😂
I used to really enjoy sport in school so fingers crossed I get back into enjoying it, thank you!
If you're only 21, you're probably still blessed with very fast recovery times. That being the case, you can probably take quite a lot before bits start breaking off.
The aches you describe sound like plain old DOMS (delayed onset muscle soreness). There's a gazillion myths about what DOMS actually is, with the biggest fib being that it's lactic acid under the skin. But regardless of whatever causes it, it's basically perfectly normal mild inflammation of the muscles as they set about reinforcing themselves in order to adapt to the new activity level.
The treatment, if it is just regular plain old DOMS is nice and simple. It's basically exercise. Except at a much lower intensity that what caused it. So leisurely walking, swimming, casual low energy dancing, whatever. It's basically just a case of keeping things moving.
If it gets too uncomfortable, ice, massage, a hot soak (yep, I know that contradicts the ice bit, but it works because it relaxes the muscles and dilates blood vessels to allow everything to move along). Generally indulgent stuff that flies in the face of the self torture that is training.
Also drink plenty, eat good food including lots of protein, carbs and vitamin c.
Very interesting, thank you so much for sharing this! Otherwise I would probably have self diagnosed myself on google after searching my symptoms and have given up for fear of hurting myself or something!
Hi Princessbecky, and well done on starting the c25k plan.
Take it steady and work through the weeks one run at a time. You will love the feeling of success as you complete each run.
By the end you will be able to run for 30 mins non stop* (yes, you will)* and this is when you will start to notice some body toning. As you train you will be less likely to snack on less healthy foods and feel fitter and more confident too Its great😊
.. and it is still amazing Jan, how that still makes me feel going from the 'run for sixty seconds' .. how on earth can I, feeling to.. yes I can run for 30 minutes!!!
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