Pain after first run

[Rach0203]

Hi, I completed wk1 run1 on saturday.I woke up on sunday morning with a stiff, sore ankle and lower leg. The pain has been there since.

Has anyone else experienced this and is it normal?

Thank you in advance

[Chairmanoftheboards Graduate]

Hi Rach0203 , I’m far from an expert , but what I would say to you is to make sure you have appropriate footwear , always make sure to stretch before and after your run , and try to run on grass wherever possible. . Listen to your body - if it’s a genuine injury you should rest completely , best of lucknon the journey

[Katie204 Graduate]

Hi there Rach - sorry to hear you have a sore leg after your run. I hope it feels better soon - and I advise resting until it doesn't hurt any more.

Whenever I've had soreness like that, it was due to not "warming down" sufficiently. You need to take care to do the full 5-minute walk at the end of each C25K session - and as soon as you get home, do some simple stretches for your leg muscles and tendons. The NHS has some suggestions here:

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

From what I have read, "warm-up" exercises before running are not generally recommended - instead, do the C25K prescribed 5 minutes of walking.

[IannodaTruffe Mentor]

You have to accept some aches and pains when you first start, but it sounds as if you have damaged something.

Rest up for a few days. If it does not clear up, consult your doctor or physio.

If it clears, start again but run very slowly. Make sure you are not overstriding, make sure footstrike is under your body not out in front. Good running shoes are essential in the long term but you should get by with any sort of trainers for the first few weeks.

This may give you further advice about the way to tackle the plan.

healthunlocked.com/couchto5...

I hope it sorts itself.

[Oldfloss Administrator Graduate]

IannodaTruffe has given you some excellent advice