Aches and pains

[BreakfastClub]

Hi all

I’m a newbie runner and need advice.

I went for my C25K run this a.m starting with the five min warm up brisk walk. When I got back in the house I followed the advice on stretches to cool down.

I’ve been fine all day but as the day has gone on my body is getting more and more sore and achy, in particular my lower back and legs.

Any tips on how to alleviate some of this?

Many thanks 🙏

[IannodaTruffe Mentor]

Perhaps hold stretches for a bit longer, maybe addressing the specific areas that are aching.

As the guide to the plan states, it is the impact of running that primarily causes these aches and pains, so follow the advice in the guide on minimising the impact.

Keep moving. Sitting around is the worst possible thing. Do non impact strength exercises on your rest days.

Depending how used your body is to this level of exercise, the majority of aches will ease in a few weeks, as you get stronger.

Take care.

It is worth it!!!

[BreakfastClub in reply to IannodaTruffe]

Thank you for the tips and advice. I will try them out 😊

[Lagger Graduate]

Do you do the 5 min walk after the run as well?

[BreakfastClub in reply to Lagger]

Yes 😊

[BreakfastClub in reply to BreakfastClub]

I think maybe it’s just a shock to my body to be exercising so much (it’s not used to it. Lol). I’m sure it will get better as the weeks go on.

[Lagger Graduate in reply to BreakfastClub]

I’m sure it will. I run pretty slowly and try to walk a few Ks on non run days and am rarely sore. Hope you find the right solution for you.

[BreakfastClub in reply to Lagger]

Thanks Lagger 😊

[Oldfloss Administrator Graduate]

Take the really great advice from IannodaTruffe ... this is all new... relax... and know you will get stronger.

Your body wonders what on earth is happening... Just slow and steady,and keep posting your progress... many folk felt and feel like you and it always helps to have support

[BreakfastClub in reply to Oldfloss]

Thanks Oldfloss 😊

[Hidden in reply to BreakfastClub]

My first run I ran crying around the field !!!! I couldn’t breathe, let alone look up, I even wore a bright scarf in case I dropped dead and I would be found ... but.. week 5 run 2 under my belt I am scared but excited about my next run ...I run slowly , steady and LOVE it...stick with the programme, trust it and it will work, I got great advice from this forum... oh and lots of water, enjoy this new part of your life 😉

[BreakfastClub in reply to Hidden]

Oh my!! Lol. That was funny. Yes thanks I totally intend to stick with it 😊

[Hidden in reply to BreakfastClub]

Great , keep us posted 😀

[BreakfastClub in reply to Hidden]

Will do 🙏

[Galladaydream in reply to BreakfastClub]

Hi I have just got back from W2 R1 and it was all fine ... I tried to step up a week but found it too tiring so did week 1 twice ... I have a better pace now .. slow. 😁😁 and feel for the first time in my life that I am achieving something.. never exercised before ... but really enjoying this C25k... I really believe that if I can do it anyone can ... take it slowly ... don’t worry if you have to do the run again it’s not a competition... move on when you feel ready ☺️☺️☺️ that way you won’t give up x

[BreakfastClub in reply to Galladaydream]

Thanks. Will do 😊

[Beachcomber66 Graduate]

I had loads of aches and pains when I started. Most of them disappeared during the rest day....and walks and the right exercises really did help. Take it slowly and you should be fine. Think🐌

[BreakfastClub in reply to Beachcomber66]

Lol ok 👌🏽 thanks 🙏