Sore quadriceps #Couchto5k Graduate Wk10R1

[chrisc25k]

Did my fastest 5km on Monday. 30m20s. I'm happy with that being a beginner. Was hoping for doing 3 x 5km this week.

Since Monday night my quadriceps and glutes on my left side have been reeeeeally sore. Was hobbling Tuesday better today but not ready to run on it.

Any advice? How do I get to run and not get this injury? It's killing the motivation as I really wanted to go run tonight but know it is not wise.

[molly1973 Graduate]

Ouch! Good stretching on off days is important, especially glutes. Have you tried a foam roller? Not when it’s sore but to help loosen alongside stretching. Also glutes exercises can help and protect your knees too. There’s a phrase ‘tight muscles are weak muscles’. Did you warm up/down properly? It may just be from pushing yourself harder but as it’s just the left it’s less likely. You’re right to take it steady too. See a (proper) physio if it persists or keeps flaring up (I am one but this isn’t my speciality). I hope it settles down and was just a one-off 👍

[chrisc25k Graduate in reply to molly1973]

Yeah more stretching and foam rolling

I did warn up and down. Maybe the faster running has shocked the system.

[IgaT Graduate in reply to chrisc25k]

For now, I'd suggest additional 1-2 rest days. Have a long hot bath to warm up the muscles and stretch gently (and I mean Gently), firat light active strethes followed by 40-60sec gentle stretch.

Pysio, massage, foam rolling, and continued warm ups and stretches after cool down.

[UnfitNoMore Graduate]

Good run on Monday. Possibly that run pushed your legs to about their limit. Rest well and then run slow... aim for 36 minutes 5k... call this your long run and take it to 5.5k next week, then 6k... keep the pace about 12 minutes per mile and it should come easy, building endurance so that you can push at 5k without hitting your limit. Then introduce a shorter run where you push a little faster. The 10k plan starts doing this, and would also speed your 5k up.

[chrisc25k Graduate in reply to UnfitNoMore]

Thank you for the excellent advice!

[molly1973 Graduate in reply to chrisc25k]

Now that’s proper, runner’s advice!

[IgaT Graduate]

Great Monday run!!! Congratulations!!!

But go easy, increase speed steadily. And I wouldn't recommend doing 3x5k. I'd suggest have 1 shorter run in a week But I am not professional, so maybe take advice from a pro runner / physio / etc

[chrisc25k Graduate in reply to IgaT]

So resting and running at the weekend is not the end of the world? Just missing the high and the head clearing benefits.

[IgaT Graduate in reply to chrisc25k]

I know how not running affects you. It is surprising how our minds (and bodies) get used to this blissed exercise. But you need to take care of your body. So then you can take care of your mind

[Hidden]

Doh! I though that said w1 r1 and you're talking about 5k and fastest times. I probably need to go ( back) to specsavers

[chrisc25k Graduate in reply to Hidden]

Bless you. Your vision is important.

[Deals1 Graduate]

Hi. Great run! Well done. Yep take it easy and try stretches. Although I must admit I tend to neglect this too. I saw a physio last week (not particularly for running problem) and she pressed on my glutes.... Ouch! Felt it down to my toes! So definitely need to do

Hope u back out running soon

[Oldfloss Administrator Graduate]

Head to Bridge to 10K for great advice.. and.. slow down