W1R1 complete but pain

[Juliax1]

My legs hurt whilst running. It’s so annoying as I’m not out of breath and feel I could manage fine if it weren’t for the pain in both knees and sometimes left shin. Any advice?

[Oldfloss Administrator Graduate]

Welcome Well done!

Have you checked this post for Newbies out? There is a lot of great advice there when starting out

Did you warm up really well... make sure you take it very gently when you start... and try to land lightly... it is normal to experience aches and pains when beginning...your body needs to adjust to this new regime

Stretch well after each and every run... try these and see how you feel after a rest day

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

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

Keep posting, take it slow and steady and see how you go

[UnfitNoMore Graduate]

Congratulations. Run 1 is tough.

Some pain is to be expected, and aches afterwards. Going as slow as you can helps, some here can actually jog slower than walking. Knee pain, assuming no existing injury, could be down to the terrain, your shoes, and how hard you hit the ground with your feet. Shin pain probably related, can be worse going downhill.

My physio told me to stick to trail or track for a while to ease into it and strengthen my knees before going on the road.

As you progress you’ll get to a stage where a trip to a running shop for gait analysis and new shoes will be very beneficial. Those will really help with cushioning the shock in the lower legs and onto the knee.

If severe pain persists after exercising you may need a trip to the GP.

[Bluwind360]

Hi, very well done for starting and here’s to many more runs. I am a very big lad and my first run was a killer on the legs - I started following this plan on my rest day youtu.be/ioELqxr-Q_w(Not working as expected?) and it helped me out. Now I get no leg pain and I’m on week 3. Doesn’t take long for the lower body to strengthen up