Just a little advice please...

[Karen44]

Hi I graduated back in August and had been doing 5k runs around 3 times a week up until beginning of November then due to dark evenings I hadn't been running at all. Well I decided after Christmas and because I'm off work to go for a run, not knowing what to expect I did manage around 2.3 mile in 25 ish minutes and it was a hard run. Next day I ached all over, today it has eased a little. Should I have gone out and ran (I did a 5 min warm up and cool down brisk walk) or done some interval running or a shorter run.

[davelinks Graduate]

Running too fast? And did you do some good stretching afterwards?

[misswobble Graduate]

Short runs are good. Just nip round the block for example to give your legs a spin. Easy to fit in to your day as well. This running lark is doing what suits you. It doesn’t need to be a major undertaking to keep yourself fit and enjoying your running

Warm up walks can be as long as you like. I often do much longer. Same with cool down

[Pc59 Graduate in reply to misswobble]

I love this post misswobble & so sensible😊I graduated for the second time in November & i miss the structure of c25k & i alwAys think now i can run for 30 mins i must do that every time but i also want to speed up a bit so i think smaller runs & a long run at weekends good idea or a quick run round the block better than nothing. Weather at this time of year a bit of a pain I don’t mind rain but icy conditions a no go after falling last year! Irishjohn mentioned the Jeff Galloway run/walk that was really interesting too. So happy any running to everyone 😊

[misswobble Graduate]

I ran/walked my first marathon. It’s an extension if the programme we all know and love and it makes complete sense. We can all walk on our runs as we need to. It saves our ass! 😃👍

[SlowLoris]

Sounds quite normal Karen. If you haven't run for a while and jump straight back in your muscles are going to protest a bit. Sounds like no serious harm done though. Might have been better to ease into it a bit. Sort of advice I can give but never actually take myself.

[Millsie-J Graduate]

You’ve done good, you got out again! Aches are to be expected. Pain is a different situation altogether. Do plenty of stretching and walking. Plan a next run 👍🏼

[IannodaTruffe Mentor]

Building up slowly is the less painful way, and probably the safest way, after a break.

Maintaining the habit is the least painful way of all.