W2run3 heavy legs 😢

[ForestGrump63]

Hi really struggled with W2run3 this morning as legs felt really heavy. I do strength training 3 times a week on non run days. I’ve been doing the strength training 3 times a week since end August. Before then, total couch potato 🥔. I’m wondering if my legs aren’t getting enough recovery and wondering if I should drop one of the gym sessions? Thanks

[SnailRunner71 Graduate]

Yes maybe try that see if it helps. Sounds like your legs are getting a good work out!

[ForestGrump63 Graduate in reply to SnailRunner71]

Thanks x I found the gym session hard going yesterday too so maybe my legs are saying “woah”

[Hidden]

Perhaps you’re doing too much exercise everyday it does tell us we need rest days? Xx

[ForestGrump63 Graduate in reply to Hidden]

Active rest days though?

[Hidden in reply to ForestGrump63]

Yes of course, but maybe your putting too much pressure on your legs? Maybe They can’t recover in time for a run xx

[ForestGrump63 Graduate in reply to Hidden]

Yeah that’s what I was wondering. Gonna drop a gym session and see how it goes. Sauna and jacuzzi day instead 🤗

[Hidden in reply to ForestGrump63]

Definitely! Sounds like a good plan. Good luck Amandajanedaws xx

[ForestGrump63 Graduate in reply to Hidden]

Thank you 😊

[IannodaTruffe Mentor]

You might need extra rest, but heavy legs can be a symptom of poor hydration.

Are you drinking an absolute minimum of two litres per day, as covered in the guide to the plan healthunlocked.com/couchto5...

[ForestGrump63 Graduate in reply to IannodaTruffe]

Yeah I drink more than the minimum usually I have a 750ml bottle at home and at work. Been doing it for a couple of years.

[ForestGrump63 Graduate in reply to IannodaTruffe]

Oh would I need more than I usually have cos of the running? If I usually drink 2-3 and have done for years do I need to up it more?

[ButtercupKid Graduate in reply to ForestGrump63]

Worth trying. IannodaTruffe gave me this advice early on and I’ve had no problems since. It’s easy, cheap and harmless, so you’ve nothing to lose but your heavy legs 😄

[AngryFlower Graduate]

Hmm interesting question, I’m at the gym in between running sessions strength training and boxing 🥊 although I’ve had the gym routine for the last three years. Yes I believe it does affect your energy levels hence I go to the gym in the morning to give myself some recovery time. I think you said that you were particularly tired after your recent session and that might be the reason, both types of exercise are relatively new to you and you’re pushing yourself on both-somethings gotta give. I’d suggest if you’re not already to split your gym session into body parts, legs/ arms or rest of body and see if anything changes. If your running is particularly tiring after leg day but not in the arms then you’re probably doing too much work on the legs.

Personally I’ve cut back on the really energy intensive squat rack and deadlifts which do sap energy and I will work back up very gradually to my previous lift weight now I’ve graduated.

Hope this helps, stick to maintenance on the weights until you graduate is really what I’m suggesting, one goal at a time.

[ForestGrump63 Graduate in reply to AngryFlower]

Thanks x yeah I have upped the weights these past few weeks, extra 10kg on leg press and extra 2.5kg on leg curls plus extra on the upper body. I’ve been doing full body 3 times a week rather than splitting it. I will reduce the strength training until I graduate C25K then gradually build it back up. 👍

[AngryFlower Graduate in reply to ForestGrump63]

It’s tricky but just keep adjusting until you find the right balance it’ll be worth the effort. Also I just added in some more standing and one legged calf stretches before my run and think you might benefit from these too.