Aching legs

[Darcyduck]

Hi all , I’ve completed run 2 in week 1 of the couch to 5k . I do the pre & post 5 minute walk however my calves & thighs are really achy 😖 I’m not overweight but I am unfit . Should I be doing stretches / warm ups ? 🏃‍♂️

[trogdelight Graduate]

You shouldn't need to do stretches before as long as you have done a brisk 5 minute walk. Stretches after are important though.

If ache continues, it may be worth slowing down.

[Whatnog]

Hi Darcyduck! You can take a look at this link with post run stretches: nhs.uk/live-well/exercise/h.... They are really good to prevent aching legs!!

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

This guide to the plan is essential reading healthunlocked.com/couchto5... and includes links to stretches.

Enjoy your journey.

[Couchpotato2 Graduate]

Definitely post run stretches and a hot shower!

[Darcyduck]

Thank you all for your replies, it seems that I should definitely be doing post run stretches . 👍

[Mercmancouchto5k Graduate]

Hi Darcyduck, I never needed to do post run stretches. Just make sure you do the calm down 5 minute brisk walk (or not-so-brisk if you are like me). The aches will go away or at least seem less noticeable as you progress. When I started couch25K if I bent down in the kitchen to get a pan out of a low cupboard, I could not get back up without putting my hand on the kitchen top to help me lift my legs. I am hardly old either. So that was one thing I noticed almost immediately. My legs could actually lift my body. I didn't think I was overweight either, but losing a stone in nine weeks taught me I was in denial there too. Best of luck with the leg aches. It will feel more right as you progress.

[Darcyduck in reply to Mercmancouchto5k]

Thank you . Did you lose a stone just from running or did you diet too ? I’m a bit flabby in the usual places 😂 so I would love to be more toned . I’m also hoping it will help my fitness levels as I’m very unfit 😫

[Mercmancouchto5k Graduate]

Hi, at the same time as I started couch25K I decided I needed to cut carbs due to type 2 diabetes. So I lowered my food intake, especially carbs, to a target of 300 cals, 30g carbs for breakfast, 500 cals and 50g carbs for lunch and 700 cals and 70 g carbs for dinner. I pretty much stuck to that for 10 weeks and I lost the stone in the first 5 weeks. No further loss, but my son points out that I am probably converting fat to muscle during this exercise period. I have also been measuring my waist circumference, part of the DESMOND course I was sent on by my GP and dietitian. My chest circumference was 42 inches (danger zone) and is now 38 inches. This is indicative of visceral fat - the stuff that covers your organs, and is most likely to cause major health problems like heart attack or stroke. 38 inches is just outside the problem zone. I'd like to see another couple of inches off that too because I still look like I have a small food baby, but it used to be a grown up food baby

[Mercmancouchto5k Graduate]

Another advantage. I now wear a suit I bought in 2010 that I could never fit into. Until December, when the trousers fit me perfectly. Saved me buying another suit. LOL