Have I over done it?!

[LoveJRs]

Again some advice please?

I did the Couch to 5k...went on a 24 days holiday,struggled abit to get back to running 30mins non stop.

But I persevered and after 3 weeks of running every other day it started to feel better.

On Sunday I ran 7.25 km...walked 5 mins,ran 5, walked 3,and then ran with a warm down walk at the end.

Felt great and thrilled with a new record distance.

But I have got terrible constant ache in both of my glutes - right in the middle of my buttocks. Had a sports therapy massage the very next day and she really worked on that area.

My question.....is this normal after a long run and will it go away?

Thank you

[IannodaTruffe Mentor]

Did you build up to your 7.25k run using a gradual increase or the 10% rule?

It is not unusual to ache after a long run but it is symptomatic of some weakness that needs working on. Core strength exercises help build the strong core necessary for happy, pain free running.

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

[LoveJRs in reply to IannodaTruffe]

My previous run was 6.25km...and I just checked I actually did 7.12...so I guess I shouldn’t have run that much further. I haven’t read those posts - I will do. Thank you. Do you think it will eventually stop aching? Should I rest completely?

[UnfitNoMore Graduate]

You may have overdone it... just looking at your reply to IannodaTruffe.

On my running plan the long runs jump about half a mile a week... but that’s my only long one. I run it easy, but yes, I do feel some aching afterwards... likewise speed sessions that are much shorter give me some aches. I put this down to both of those runs pushing my limits... and I don’t have the issue after the other 5/6 runs in my cycle.

Follow any long run or fast run, with a shorter easy pace run... this can help to repair any remaining damage the tough sessions have done.

As it’s a terrible and constant ache I’d recommend an extra rest day or two.

[LoveJRs in reply to UnfitNoMore]

Thank you. 😊

[MarkyD Graduate]

Yes you've overdone it, yes it's normal, yes it will go away.

Don't stop running or take some days off. Just continue running every other day, but drop back on the time/distance. Your butt will hurt for a few days, but it's not damaged. It is your body's way of telling you "take it easy".

[LoveJRs in reply to MarkyD]

Thank you! I will go for a run tomorrow then 😊