Wk 4 Leg Bones Aching

[Fattyboomboom16]

Will be completing last session of week 4 today however my leg bones / muscles are killing me. Any advice?

I have been stretching and using Deep heat prior to each run and have been running on treadmill gradient 1 at between 8.5 - 9.0 kph.

Thanks

[Dexy5 Graduate]

I’d try slowing down to about 7.5 kph and taking it a bit easier. Think of slow and steady as a 🐌. Your muscles need to get used to this new running lark. You are doing great.

[Sadie-runs Graduate]

I got very achy legs for the first few weeks, too. At this point, your muscles, tendons and ligaments are still getting used to running. But, they will get stronger and the aches will lessen in time. There are strengthening exercises that you can easily do at home (calf raises whilst brushing teeth are a good one! Twice a day strength training!). In the meantime, I also second Dexy’s advice - slow down some more. You still build strength running slowly. 😊

Hot bath with Epsom salts after a run is very soothing.

Patience and being kind to yourself is key. You will be amazed at how strong you start to feel as you complete the weeks!

Keep up the good work. 👏👏👏

[Fattyboomboom16]

Thanks guys yeah maybe over doing it a bit will slow down and see if that helps. To run 5k in 30mins though I will have to run 10kph. Do the remaining sessions build u up to that?

[Sadie-runs Graduate in reply to Fattyboomboom16]

No! The goal is to be able to run for 30 minutes continuously, not to run 5k. (The programme is badly named!) Most folk build up to the 5km distance after graduation. I was running about 4.2km in 30 mins when I graduated; after that I just kept running three times a week, adding a minute on each run, until I got to 5km! One year on, I have only run a 30-min 5km about twice! BUT! I can now run 10km. 😁

Working on speed and distance definitely comes AFTER you have completed the 9-week C25K. It takes time to build running legs, but you will get there. 😁 Just keep plugging away at it at a pace that works for you.

[IannodaTruffe Mentor]

The strains and pains that new runners experience are largely down to the impact of running, so to reduce them, reduce the impact.

Slow down, keep footfall under your body, not out in front, avoid heelstriking, run on treadmill or grass and wear proper running shoes fitted after a gait analysis at a specialist running shop.

Speed comes when your body is strong enough to manage the strains.