Couch to 5K
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Quad pain

Week 2 run 2 was sore as had pain in right quad. I was so looking forward to it but it was very hard. I’d noticed in my rest day that the right quad felt more sore than the left.

Reading contradictory advice as to how best treat it. Stretch? Don’t stretch? I am taking two rest days. On Saturday I’ve started going to a local beginners running club so hope I’ll be ok by then as they have plans for 2 minute run sessions. Eek! And I have blisters but that’s for another post!

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We do get, 'normal' aches and pains when we begin the programme... warm up really well and do stretch after every run...

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

Many of us think these work really well.

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Thank you!

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I really don’t think I’m warming up properly though. Should I be doing stretches before the brisk 5 minute walk? Ta.

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You could extend your warm up walk.. some folk stretch before a run.. some not, but always after a run..If you stretch before the run, then they should be dynamic stretches..

runnersworld.com/stretching...

...after the run the stretches on the link is sent you:)

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Great - thanks!

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You can stretch before to warm up, but dynamic like lunges. Have a look at this:

runnersworld.com/ask-coach-...

But if you're still in pain, and it's only your right quad, then I would check with a physio. Have you had a gait analysis? You may be running with a heavier footlanding on your right leg, which would suggest that your posture is not quite right. But only a professional will be able to tell you.

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Thank you! Had a gait analysis before got my new trainers. Really helpful info - thanks again!

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Fab - thanks! Have bookmarked the Runners world page. :-)

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Do dynamic stretches before your walk. If you think it takes you longer to warmup, in particular at winter time(I do, so do others) then you could extend the warm-up walk to10mins..

Don't try and static stretch cold muscles for any great length of time..

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Thanks again. Great advice. Yes, will try extending my walk. I just head straight out onto the streets so was wondering how on earth to do dynamic warm up in public. Before walk sounds more do-able!

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Yes, Do it before you go out..

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