W4R2

[Carly1122]

One word! Knackered! First time I got stitch as well! But soon went after the first 5 minute run with deep breaths, legs are killing today anyone have any tips to relieve sore legs?

[Anthie Graduate]

It's likely you must have run a bit too fast... Slow down and for the legs, stretch: dynamic before your runs (lunges and so on, have a look at the FAQ post) and static after your runs:

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

Listen to your body as well: you may get an extra-rest day if you feel tired. And stretching is also on rest days... Enjoy your next run!

[davelinks Graduate]

Cream crackered eh! Well done!

DOMS (delayed onset muscle soreness)! Make sure you're going only slow and steady and stretch well after your runs to prevent stiffness & soreness, gentle massage on the affected sore muscles helps..😊

[Sadie-runs Graduate]

I know that feeling, Carly! I started to suffer with aching legs around week 4, but you know, that stopped after a while (sorry, cannot remember when). I have graduated and run for 30 mins now with no muscle aches the next day - maybe it just takes a while for the legs to get used to the running?

Do make sure you stretch well after your run when you are still warm. Especially your hamstrings and calf muscles. A hot bath is lovely after a run if you have the time, with Epsom salts.

Well done on your week 4 Run! Hope the aches abate soon!

[Oldfloss Administrator Graduate]

Stretch and stretch more.. warm up really well too and relax into the runs. Try to land lightly and gently and most of all SLOW down :)x

[Carly1122]

Thank you everyone, I’m going to do some more stretching beforehand, as it’s pretty non existent, so that’s definitely sounds like the problem 😊

[davelinks Graduate in reply to Carly1122]

Carly, don't try and stretch cold muscles always warm them up first with dynamic excercises..

[GoGo_JoJo Graduate]

For me its massage rollers. I spend a while every night working on calves, thighs, arms and glutes. Hydration is very important. I find if I'm dehydrated then everything hurts more.