Why does everything hurt so much

[Karen2903]

I am up to 4 week of the programme ( repeated week 2 x2 as just wasn’t ready to move on) Never exercised before and 57 so total shock to the old body. I expected to ache but it’s not getting better. I am seizing up when getting out of chairs legs are continually sore. Try to stretch before runs. Is this right ????

[davelinks Graduate]

Well done! No, don't do stretches before runs, only afterwards,don't try and stretch cold muscles just start warming up with some dynamic excercises..dont sit around after running or you will stiffen up, try and keep on the move mainly and some gentle stretches throughout the day, massage will help with foam rollering beneficial..

some good advice here on the following links for new runners to c25k..

healthunlocked.com/couchto5...

[GoogleMe Graduate]

When someone completes a week but feels they are not ready to move on, to the extent of doing another three sessions, it's almost certainly down to pushing the pace faster than it needs to be.

davelinks is right about not stretching before you start the session and keeping moving generally after a run. The warm up walk (and down) is there to do what you need then.

Some consideration of your footwear may be appropriate, and also if you're on unforgiving surfaces such as pavements, and you can run somewhere a bit gentler, that's worth a go.

Final thing... it's a brilliant programme otherwise but the heel striking advice given seems universally disagreed with. If you've been following it, you may well find that 'kissing the ground' further forward on your foot is much less jarring and easy to recover from.

[LookNannyruns Graduate]

I mix in other classes such as yoga and pilates, they really help to stretch those unused muscles and you get huge benefits without all the extra issues of breathing and faster heart rate that running does. Keep going, I’m sure that you will begin to find that running has more benefits than no running.

[limberlou Graduate]

I also found this to start with and now I stretch afterwards, have an Epsom salts bath too / really helps, and keep moving. I do Pilates on my rest days, walk lots.

And one thing I was told a couple of days ago which really helps with the heavy legs, is to lie on your back with your legs up a wall at a 90 degree angle until they almost feel like they are going to sleep. Then stand up so the blood rushes back into them. It’s supposed to flush out the lactic acid which forms after exercise. Dunno if that’s true but it helps me. Good luck

[Karen2903]

Thanks for the advice. I will book swimming on Monday maybe that will help but will check for yoga classes as Weill. Week 4 starts tomorrow it looks quite a huge step up but got this far. ! Have been reading the posts on here you are an inspiration!!!

[sallenson Graduate]

Poor you! Some sound advice in the replies though. If you're just a bit generally sore (i.e. it's not pain in your ankles, knees, hips, etc. specifically) you may just be in familiar DOMS (Delayed Onset Muscle Soreness) territory. That's a combo of lactic acid build up in your muscles and all those microscopic tears that need time to heal to make you stronger. Top tips from me would be to make sure you do enough stretches AFTER your sessions and just walk a lot. Walking as much as you can on the days you run can sort most things out if it's just generalised "Ouchiness".