Couch to 5K
60,317 members92,972 posts

My legs...ouch!

I've been doing this quite a while now but I'm still stuck on week 6. I just can't run continuously for 25mins. It's not my breathing that's a problem it's my legs. They really ache when I'm running and I just have to slow to a walk 😤I can run for about 6-8 mins then have to slow to a walk for 15 secs then I can start again. I'm nowhere near running too fast so it's not that, as I jog with snails overtaking me 🐌 Always have my rest days, 2-3 sometimes. My legs continually ache all the time now, even when not running. I'm enjoying it but feeling a bit despondent 😐

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Have you tried compression socks? I find they help.

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Thanks. I'll try anything. Getting a bit fed up with my legs hurting all the time 😠

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I’ve recently bought some compression socks (Sport direct- 2 prs for £12) and they make my legs feel wonderful! I bought them more as a prevention than cure but they might help your achey legs 👍

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It sounds like they're the way to go then! Thanks 😁

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Oooh I’ll try them!

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👍I hope they work for you x

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Hi,badcumble and well done for getting to week 6 of the program.

Don't worry if you need a few practise runs at this stage, and maybe your aching legs are due to dehydration. Your leg muscles will work much better if you are drinking plenty of water on non-running days as well as your run day.

Are you doing leg stretches after your warm down walk while your muscles are still warm. Here is a link to some you could do...

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

You have done Week 5, so know that a continous 20mins is possible, take the pressure off yourself and just try for that 25 min run, change your route if you can, and if you need a walk break fine, there is no pressure to push on until you are ready.. it will all feel right one day soon and you will do it.

Keep posting and stay positive😊xx

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Thanks. I don't drink much water. Must try harder to do so! 😊

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Hydration is ultra important for sore muscles: at least 2 litres the day before you run. I found out last summer, being a guinea pig for a team of researchers, that you actually lose a centimeter or more after a hike (even at very moderate speed) due to dehydration, so imagine running...

And perhaps see if you need some minerals like potassium...

I also saw that you talked about stretching. If you lack flexibility, you need to really practise stretching everyday: static and dynamic (static after the run though). Before a run, perhaps you also need a longer warm-up. I'm a diesel and need my 10 mn walk and if it's cold outside or I feel rusty, then I also warm up inside before. Here are two links suggested by the mentors but the secret is to do a little every day :

runnersworld.com/ask-coach-...

And a last one about how long to stretch:

stretching-exercises-guide....

Stretching well is not so easy: you need to make sure you breathe deeply and slowly, otherwise there's no stretching, and it can even worsen your soreness... It might be worth trying a yoga/stretching class if you have the time and if the compression socks are not doing the job. In any case, you need to relax, and this also you can learn. Once you know how your body works, then you can practise on your own but I needed classes before I could get the knack of it.

Hope you'll feel better on your next run. Just don't put yourself under pressure and take your time.

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Thanks so much for all that info 😁

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Yeah, well, take your time to read and watch all this as well ;-)

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Could it be your shoes? Or running faster than you think you are? (I've been overtaken by some really quite fast snails myself 😊)

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Those pesky snails creep up on you don't they! I was wondering about my shoes a week or so ago, so Ive tried on and ordered some running shoes.

I'm due to pick them up tomorrow so fingers crossed they'll help. Thanks 😀

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Are you stretching afterwards?

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Hi. Yes I have a good stretch after the warm up and again after the cool down 😕

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Oh stretching before isn't always recommended (something about loosening up your muscles too much so you're at greater risk of injury?) but it's good that you're doing them after. I hope the new shoes help, otherwise perhaps sports physio could illuminate the mystery? Great that you are so determined to press on through this too, a lot of people would give up at such a hurdle, so give yourself a pat on the back.

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Ooo I didn't realise that about stretching before! Will give it a miss next time and see if that helps. It's just whenever I've done things before they bang on at you to stretch so thought I had to. Thanks 😁

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I think it's hotly debated but the consensus seems to be static stretching before is bad? And dynamic stretching before has no benefit so there's no need, but stretching afterwards obviously very important. At the very least it will save you some time! 🤣

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If you haven’t had a gait analysis done, I would throrughly recommend it and get yourself some compression socks or sleeves as mentioned above. Those two things stopped all my lower leg problems.

I’m not a doctor but it Could also be a symptom of a vitamin D deficiency hangover from the winter. Do you run outdoors? If so, then from now on you ought to start to notice an improvement. Diet is important too. Oily fish, egg yolks, etc should feature in your diet.

Good luck.

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Thanks. I've ordered shoes after a gait analysis. They'll get an outing tomorrow so we'll see. It's more my thighs that ache. I'm looking at compression leggings/socks now 😊

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Foam roller needed too I reckon and proper stretching after the run. Don’t rush it either.

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Yes I have sciatica too. My physio recommended a roller for that so will get one! Thanks.

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This is one that I’ve seen recommended by a few folk on here.

amazon.co.uk/Physix-Gear-Sp...

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If you drink little water, that is likely to be a major factor. You need 3 litres a day. Drink that amount.

Your legs may also just be taking time to acclimatise. Are you doing strengthening exercises as well? I am surprised you have not been pointed at the FAQ by now, which doubtless gives sage advice on that score.

Most importantly, if you are only pausing for 15 secs or so at a time, don't worry about it. That is not going to inhinit your overall development.

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Thanks. I have read the FAQ but will revisit it. I was going to try your squats prog too as thought that might help with leg strengthening 😊

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