Couch to 5K
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Post-grad Adventures!

Good morning!

So. I graduated a month ago, and have been getting out and enjoying around 3 runs a week of about 30 mins (sometimes a few mins longer when I want to hit 5k. All good.

But! Decided to up my strength training, and on Thursday, I rather foolhardy threw myself into the world of squats. Only to enter a world of pain the next day. OUCH. My thighs were screaming, having never really done a squat before – they did not know what had hit them, poor loves. I literally had to crawl into work on Friday.

Saturday: a bit better, so went off out for a 5k walk in the sun with my b/friend. It was a beautiful day, as I minced my way around Crystal Palace park. Sunday: woke up to glorious sunshine and only slightly achy legs, so desperate for a run, I donned my hoodie and a buff and off I trotted to my favourite park. Such a beautiful day! Such an ugly run! My legs felt like lead and I could only manage a snail pace – a snail that apparently had never run before. No pain as such, just ugh. But I dug deep and kept going...and going...so SLOW... until I hit 5k – but it took me five minutes longer than usual. But that's okay. It felt so good to be in my favourite park again, and the sun was glorious. Lots of lovely dogs out in the park today, too.

Soaked poor pins in a nice hot bath and feel better for it. For the rest of the day, me and the couch are going to be firm friends.

Life after graduation is fun, and sometimes hard, but always interesting. Going to try some interval training next week. Wish me and my poor wee legs luck!

Happy Sunday, y'all.

Sadie-runs x

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Morning Sadie, I can’t do squats because of a back condition so the only way I can do them is with my hand resting against a item of furniture. I noticed a bit of tightness in the back of my thighs so don’t do too many.

Glad you’re still at it and enjoying yourself 😊

I see you’re from my old neck of the woods, SE London. I used to live in Dulwich and worked on Westow Hill.

And support the Eagles 🦅 of course ⚽️

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Not sure I will be doing them ever again, Ted. LOL!

I love SE London - so green where I am, just a 5 min train ride from Crystal Palace. As for football - for my sins, I support Norwich FC, as I was raised there.

Sadie-runs 😘

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My knees are very slightly niggly and so I want to strengthen them up a bit...I've just tried some squats this morning, knees weren't keen! I wasn't even thinking about my thighs.... will see tomorrow then :( . I'm hoping the fact at they are massive might help absorb the aches!! :)

Well done on getting out there, it was really cold yesterday too, I sympathise, it was really hard to getting going, keep going, go any further than necessary. x

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Hi FPF!

A friend of mine who does weight training (she is awesome!) suggested a resistance band above the knees to keep them properly aligned. It did help, but wondering if me poor old thighs took the brunt of it because of that?! Ach! Taking two days rest from running now..need a bloody rest!

There are some nice easy knee strengthening exercises you can do seated. I like those. Seated is good. 😀

Sadie-runs x

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I'll stick with the seated ones then!! I might progress on carefully once they have done some good. Thanks for the tip! :)

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Uh oh! "Sorry legs" says the Enthusiastic brain!

I have been doing squats for years at Pilates- and have built up gently. Give them another try - they're really helpful - but small beginnings😀

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Thanks Elfe, I will try again, once my legs no longer feel like they are about to drop off. 😀

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Keep at it Sadie.

Just a few more squats each day and your legs will soon get used to them.

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I do hope so, Tim!

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Hi Sadie well done for keeping the momentum, that I think that is the hardest thing to do post graduation. I will be with you on Tuesday virtually with interval training, I’d like to up my speed and I think as much as I’ve been avoiding it, intervals are the way to go. And as SCB1 has just beat the 30 minute mark for 5k, I am inspired to try it....

Happy pin resting for today...

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Thanks Jan. 😘 Am adding intervals just for variety. But if it helps with speed, that's an added bonus! Let us know how you get on! x

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Will do... good luck for yours

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Lovely post Sadie, fab to hear what you (and your little legs) have been getting up to xx

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Hi Sadie, your posts are always a nice read even if they end in pain!!

For the squats, make sure you do them properly: your knee shouldn't "overtake" your ankle because that's not good for the knees. You need to tighten your abdominal muscles as well. You should feel some stretching in the lower back and buttock muscles. You may try to do them with your back against a wall as if you were sitting on an invisible chair. Actually, you can do this static: start with 30 seconds and you repeat 5 times if you feel it's fine. Then, when you feel you've got more strength, go for the more dynamic version.

I'm not sure this is very clear lol! You can get plenty of tutorials on YouTube. But keep on trying slowly and safely for your joints! Lovely restful evening for now!

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Thanks Anthie! 😘 Hmmm. I thought I was doing them correctly, but perhaps thigh pain is a sign I wasn't! I will try again - but gently!

Legs much happier today after lots of lolling around. 😀

Hope all is well with you!

Sadie-runs x

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