Week 3

[Stebraddock]

Just finished run 2 on week three, did anyone else's legs ache like mad after?

[Sadie-runs Graduate]

Yep! For about the first 5 weeks. Stretch gently and well after every run; your legs will get used to this new way of being used and the aches will lessen. Oh, and be mindful to try and land lightly when you run...

[Stebraddock in reply to Sadie-runs]

Thanks :), if they are still aching after run three should I still progress or stay put? The runs aren't in, just ache

[Sadie-runs Graduate in reply to Stebraddock]

It’s aching rather than pain, right? If so, I would progress. Take 2 day’s between runs if you need it for the aching to abate before the next run. Hot bath with Epsom salts after a run can also help! Like I said, I had muscle aches after every run until at least week 5 (if not longer!) It just takes time for your body to adjust to new exercise.

If it turns to pain in any part of your leg, don’t run, rest!

[Vicky45]

Did my first week 3 run yesterday and can say that my legs ached last night and today . Found it hard but managed to finish it . I was thinking the same as you that if I still felt like this after run 3 should I redo the week or move on

[IgaT Graduate]

As Sadie-runs said: ache - continue, pain - stop and have a 1 or 2 additional rest days. Muscles are building up, a microscopic tears are created (to healthy muscle growth), lactic acid is creating, your lungs and circulatory system learn how to disctribute oxygen more efficient.

What to do? Dynamic warm-up before walk (leg swings, calf rises, etc.), go slow and steady during your runs, gentle streach after (I do approx. 15-25min stretching after each running session), very warm bath, some people advice 1 beer (never tried this method). Proper rest day, or maybe sometimes 2 days of rest can do miracles. Stretch on your rest days, massage, maybe foam-roll.

Happy running!

[IgaT Graduate in reply to IgaT]

Oh, and it's always good to have a nice long sleep at night, and some proper fuel (a bit more protein e.g. chicken, seafood, tofu, legumes, and whole loads of vegetables) to help those muscles build up

Don't forget to drink a lot as regular thing. I won't tell you drink water, but healthy liquids like water, infused waters, 100% juice, vegetable juice, weak teas (black, green, white, red), weak peppermint or other herbal 'teas'.

[Oldfloss Administrator Graduate]

healthunlocked.com/couchto5...

Check the info on these links first... some good advice .

Then... warm up really well... stretch after every single run..

healthunlocked.com/couchto5...

Try to relax and land lightly, we do have a tendency to thump down a bit at first in the early runs. I call it, kissing the ground with your feet

Aches happen..think what you are doing to your body....it is going through a whole new experience!! It happens... aching is to be expected.

You will know when something is really amiss You are doing just fine... relax and take it slow and steady!