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Couch to 5K
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1 Rest day not enough

Hi folks, I have completed day 1 and have had a rest day. Desperately want to do day 2 but every muscle in my legs hurts really badly as I am extremely unfit. I would be grateful for any tips on how to recover quickly after running. Thanks

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Hi Jmax. It's absolutely normal at first.

It's OK to take 2 rest days - but if you're stiff it could be that stretching and running will help with the sore muscles.

You could give it a go and if your body says "no", then trust it and just use the session to just keep mobile by stretching and walking and take it as another rest day. If on the other hand you feel up for it you can complete the run!

It doesn't matter if it takes you longer than 9 weeks to do the course so long as to you keep going.

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Excellent. Going to go for it like you suggest and if I end up just walking then that's better than nothing. Thank you

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Jmax, Robert could have a good point with stretching there. I was stretching all wrong before I was pointed towards a post on here about dynamic and static stretching. (Dynamic before a run and static after ) and now my legs feel a lot better during and after runs. Good luck!!!!

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Enjoy your walk / run today 🏃🏻‍♂️🏃‍♀️

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Hello, have you read the FAQ 'How to run C25K'? Lots of tips in general including a link to essential post-run stretching which should help, if you're not doing that already! Also mentions shoes, proper running shoes could help (again if not already wearing them).

When I started exercising I was so unfit I ached for days to the point where I was convinced there was something wrong (but it was never pain really, just aches), but it abated with increasing fitness. Always take a non-running day after running and run slowly and gently (don't over-stride and try not to 'bounce'). Good luck!

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Successful run!! Had to leave out 1 of the 60 second runs at the end but just did a fast walk instead. Thanks for the help folks 😁

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