How to improve at 5k

[zog3]

So I can now run 5k and have taken on park run twice. Thing is I feel it gets harder not easier and some of it is my leg strength. I really have to push myself to get round. Now my breathing is a little better what's advice to strengthen my legs? I still ache in the back leg muscles from Sat and stairs are a nightmare for days after. I try to run midweek and weekend so twice a week, 2 x 5k runs but spend most of my time achy now! How can I progress?

[IannodaTruffe Mentor]

Have you read the guide to post C25K running? healthunlocked.com/couchto5...

Daily squat workout builds muscles, but basically you just have to put miles on your legs to strengthen them and there are no quick fix shortcuts.

[Flyingred Graduate]

That post-exercise feeling in your legs is always there to some extent if you're pushing yourself.

Do you stretch after your runs? They help to reduce that achy feeling.

If you aren't already, you could try doing these:

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

I found doing them daily for a week made a big difference.

Reading around, doing squats and lunges are very good for leg strength. I haven't added them in yet but will be.