Couch to 5k

[Didski]

On week two which finding a lot more challenging as I don’t think I’ve done this much excercise since I was 20. Can anyone suggest aids to help with recovery from running. I wake up with a few aches and pains the morning after a run, mainly legs and ankles.

[Nannalyn53 Graduate]

I hadn’t run for 50 years before I started so I know what a shock it is to the system! I followed the advice from the mentors to run very slowly (my natural pace anyway) and always always do the stretching exercises they recommended. Don’t know how to add the link here but if you look in the pinned posts you will find it. And drink plenty of water too.

[misswobble Graduate]

You can expect to! It’s new so your body is letting you know that it’s feeling it 🙂

I assume you are running slow and steady. That’s a given! 👍

You can do other exercise on your non-run day so walk, swim, cycle, gym or home strength exercise, dance, yoga etc etc. It’s good to keep moving now you’ve started. You’re keeping the wheels in motion as it were. Those exercise machines in the park are pretty good too, especially the elliptical one as it’s load bearing

As you work through the sessions slowly and carefully you should lose the niggles and aches I was late fifties when I started so I ached for ages. I kept going though 😃👍

[IannodaTruffe Mentor]

All the basic advice is in this guide healthunlocked.com/couchto5...

Pay particular attention to hydration, post run stretching and rest day cross training but do take extra rest days if you need them.

[pinkaardvark Graduate]

My suggestion would be to up your walking to around an hour a day if your not already covering that. It will help build up associated muscles to support the running.

[msanni]

It took me a couple of weeks to realise that post-running stretching was essential. After my warm-down walk I do a 5 minute lower body stretch routine from an app. So much more comfortable after the run and the next day.

[GoGo_JoJo Graduate]

Stretches, squats, heel raises and drops. A few yogas poses that work the glutes.

Personally I swear by a massage stick. I use mine every night. Shins, Achilles, calves, hamstrings etc. I even take it on holiday with me for after long walks etc. 👍😁