Just started W1R1 today. The pain and tightness is unbearable.

[spstk2511]

Hey guys, just started with W1R1 today. I'm not sure why but I felt a sharp shooting pain in my lower leg and the top of my feet along with a level of stiffness I have never felt in my life. I had to cut short my run only after 4 or 5 of the 8 modules because the pain became unbearable. I have been living sort of a sedentary lifestyle till date, and the only exercise I was getting was walking down to the supermarket.

I am not sure how to deal with this. One part of the internet says stretch before you run, while the other part says that stretching doesn't help. Any of you guys faced the same problem when starting out? The only silver lining I can think of is probably that I didn't feel out of breath or anything.

And BTW, Happy New Year people.

Cheers.

[Dt_RiyazKhan_Hyd]

Good Morning!

Few tips from an active jogger, runner and a marathoner.

1. Building running stamina takes time, it happens gradually, enjoy the ride and the bits of pain.

2. Go slow and steady, find your pace, increase gradually, dont compare with other's plans. Make your own time table.

3. Little pain is your body stretching, too much pain is an indicator of your body telling you to slow down.

4. Before any run take 10 mins to loosen up and warm up your body. Walk, loosen up, do light stretches.

5. If you are a beginner, walk first, then walk-jog, then jog, then run.

6. After every run, do cooling down, do stretches for 10 mins.

7. For pains after runs, do a cream massage of your legs. Take a hot water bath. Dip your feet in warm water for 10 mins.

8. Take a break for a day or two if you feel fatigued. During this period you can go for light walks.

9. Enjoy this experience, don't be in a hurry. Go slow and steady.

10. All the best!

[spstk2511 in reply to Dt_RiyazKhan_Hyd]

What stretches do you have in mind? Anything that works on the muscles that are causing me trouble?

[Dt_RiyazKhan_Hyd in reply to spstk2511]

You can try these...

youtube.com/watch?v=ar3BGF8...(Not working as expected?)

youtube.com/watch?v=a9WC_eL...(Not working as expected?)

You can do as per your comfort levels.

The key issue is that > Warmup time and activities and pace of running followed by cooling down period and activities are needed. Though they differ from person to person.

I need a lot of time to warm up and even while running my body takes a lot of time to get into fluid gear. Whereas I know a lot of people who can get into top gear with minimal warm up. It differs from person to person.

However warm up and cooling down is important. Whether you call it stretch or loosen up or limber up. It prepares your 'sleeping' muscles and joints to wake up and get ready for the activity. It also helps the brain to send increased blood supply to those places which are gearing up for the activity.

[spstk2511 in reply to Dt_RiyazKhan_Hyd]

Thanks, I'll take a look.

[Oldfloss Administrator Graduate]

Hi... first off, check this post out... a lot of great advice here..

healthunlocked.com/couchto5...

These posts, complied by a member of the C25K Team, answer many queries, and give sound, well researched and tried and tested advice

Mixed views on pre run stretching.... some do, some don't..I always stretch before a run.. a little routine and always dynamic stretching After a run, always stretch!

Try also, to land lightly, as you follow the programme, take each run very gently,listen to your body too.. and if in any pain, then stop.

Try these for your post run stretches.. they work!

nhs.uk/Livewell/c25k/Pages/...

[JoolieB1 Graduate]

I am starting again. I finished it successfully before and got up to 10k but overeating and laziness took over and I am determined. I find strength and flex exercises really help me before the warm up walk and then also with recovery. Last time I had a lot of tenderness in my legs and I rested between runs and my electric blanket soothed my legs after running. I have never had any serious injuries, so will be following the same plan. I am 54 and about 2 stone overweight too

[spstk2511 in reply to JoolieB1]

Nice. Best of luck.

[Dt_RiyazKhan_Hyd in reply to JoolieB1]

Reboot - Rejuvenate - Rejoin Running!!

All the best!!