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Couch to 5K
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Legs still sore- do I run today?

I did W1R3 and W2R1 on consecutive days since that was the only time I could fit them in, and managed well. The following day my legs (well, left quad muscle) ached. I’ve now had 2 rest days and am raring to go out tonight but my leg is still a bit sore. Any tips on what to do for the best?

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Keep the leg moving but don't run.. Stretching and exercise is really what is needed..

I know it is hard, but really , we do urge you to leave at least one rest day between runs.. at this stage it is all too easy to cause real damage to the newly forming running muscles...

Try these out on rest days...

nhs.uk/live-well/exercise/s...

nhs.uk/live-well/exercise/k...

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Bath with Epsom salts!

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how sore is a bit sore? If you have damaged it then rest until it is better. If it is just muscle ache, then ignore it. Muscle ache is just muscle ache.

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Perhaps a brisk walk in lieu, if walking feels ok? :) Hope the muscle feels better soon! Keep at it! Brisk walks are also great for those days when you've got the time and inclination but shouldn't be running because you did the day previous.

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Thanks for the tips. It’s actually eased off as today has gone on as I have been walking around a lot. I think I’ll do extra stretches after the run later on and hopefully that will reduce the likelihood of aches tomorrow!

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Rest if still sore and learn the lesson. Rest days are crucial for new runners.

It is explained in the guide to the plan healthunlocked.com/couchto5...

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