Running after couch to 5k: Hi I’ve been still... - Couch to 5K

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Running after couch to 5k

Elbe
ElbeGraduate
11 Replies

Hi I’ve been still just running week 9s for a while. I’ve got aching legs below my knee so reverted to walking at the moment. I really ache. Don’t know how to get over it?

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IannodaTruffe
IannodaTruffeAdministrator

Do you stretch after every run?

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Elbe
ElbeGraduate
in reply to IannodaTruffe

I always do 5 minute walk after but maybe not enough stretching. I’ve been aching a bit everywhere hope it’s not arthtitus

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Elbe
ElbeGraduate
in reply to Elbe

Below the knee is worse

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IannodaTruffe
IannodaTruffeAdministrator
in reply to Elbe

I started stretching after my first C25k run using these nhs.uk/live-well/exercise/h... and still do it religiously after every run.

I talked to my physio friend the other day, who advocates stretching after every run. In layman's language he told me when muscle groups or even individual muscles are pushed beyond their normal movements, they can contract and tighten, which can also put tension on adjoining tendons. By stretching immediately after every run, while muscles are warm and pliable, you can pull out these contractions, release the tensions and also improve blood flow, which aids the repair processes. Without stretching you can carry those tightnesses and tensions into the next session.

You might benefit from a foam roller.

Are you drinking an absolute minimum of 2 litres per day, even when not running?

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Elbe
ElbeGraduate
in reply to IannodaTruffe

Hi

I do drink a lot of water. I think I’m going to get a foam roller. My friend said she swears by one. Going to have a body message to see if that’s helps too.

Thank you

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Millsie-J
Millsie-JGraduate

It’s really good to take a planned break from running every so often. Five days or so suits me, about every 8 weeks or so. I usually schedule it for when I know I will struggle to get a run in anyway. It might be worth thinking about.

As Iannoda says, stretching post run is a great habit to build.

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Elbe
ElbeGraduate
in reply to Millsie-J

Thanks. Is it worth still walking? My husbands bought me a spinning bike and don’t want to use that at the moment.

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Millsie-J
Millsie-JGraduate
in reply to Elbe

Oh yes do the five minute ( at least) walk too. You can stretch at home but whilst your muscles are still warm. I sometimes do a post-run yoga session on YouTube on my tv.......loads to choose from.

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Elbe
ElbeGraduate
in reply to Millsie-J

Thanks

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GoogleMe
GoogleMeGraduate

Doesn't sound arthritic in nature... it doesn't sound as though it is your joints you are talking about.

I had a similar pain for decades... running pretty much cured mine! Not instantly, but possibly by the time I graduated. Brisk walking brings it on, as does tarmac... and so did the most expensive, most professionally fitted pair of running shoes I bought!

(I don't stretch directly after runs... but I do make sure I still do the walk at the end of the session and I do yoga at other times)

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Elbe
ElbeGraduate
in reply to GoogleMe

Thanks. After a rest and weather getting better I will then be going to run on recreation area instead of road.

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