Aching legs - Advice Please

[EmmaWest]

Hi all - advice please ! I did W1R1 yesterday and today my thighs are killing me. Stairs, in and out of car and standing up from sitting is really sore. My question is, do I run as planned tomorrow or give it two days ? Thanks 🤔

[trevorjl Graduate]

There's no problem with taking an extra days rest if you want to.

To help ease or avoid aches make sure you do your 5 minute walk before and after each run, plus you could try stretches after your run and on rest days.

[Debbie698]

Hello! I would defiantly take an extra rest day from running and maybe some gentle swimming on those rest days😬

[swisstony4 Graduate]

The good thing about the program is that you take it at your own pace, listen to your body and allow yourself extra time to allow your muscles to settle.

They are not used to doing the work you are now asking them to do, so if it takes a while longer so what!

I have used YouTube for tips on everything from warm up - warm down - stretching -breathing etc. It is a great utility. And free .. !!

Keep going, do not give up.... you can do this.

Let us know how you’re doing, when you do get back out there.

👍🏃👍

[Sweatyfaced Graduate]

I think you'll find that the aches are stiffness; I would go back out there tomorrow as running will help you loosen up. As the others say though, make sure you warm up, cool down and stretch afterwards (never before).

The best stretch for thighs is as follows;

Stand on your left leg and using your hand, pull your right foot as close to your bum as possible. Push your hips forward until you can feel the stretch all down the front of the thigh. Count slowly to fifteen while holding this. Then swap legs and repeat.

As long as it is achey-ness and not pain!! Never run on actual pain...

You will ache as you start something new; it is normal but it does go as you get stronger and build new muscle tissue. Just keep going slowand steady and it will be fab!!

[Angela962 Graduate]

That happened to me too after the first run! I would recommend stretching when you get back from the next run, for me a 30 second hold stretching my quads really helped. Had to use a time though as I am easily bored 🙃

Don't seem to need to stretch now, it was just this first few.

Angela wk6r1

[davelinks Graduate]

It's very likely to happen at first Emma, being a new runner, rest if you have to, but can if not too painful try a run, slowly, which can do it good. Try gentle stretching and massage on the affected area, but stretching of the legs is needed in general especially after running to help ward off doms.. I have it a tiny bit today in my thighs, as I forgot to stretch yesterday after Parkrun! Tsk tsk😁

[IannodaTruffe Mentor]

Try these after every run nhs.uk/Livewell/c25k/Pages/...

They work for me.

[Richard7 Graduate]

My first 2 weeks took me 3 for similar reasons. The aches do eventually get less and recovery gets quicker. I can now walk almost normally on my rest days