Muscle pain after longer runs.

[MoveitMoveit]

I'm up to W8 and have been really enjoying my progress. The day after my first 28 minute run (4 days ago) I was really sore - calf and thigh on my right leg. I've been resting it ever since, and doing stretches which help - and it has definitely improved. I'm itching to go running again - and don't want to lose my hard-earned stamina. So here's my questions:

Do I have to wait until there is no discomfort at all before I run again?

How do I avoid the same thing happening next time I run?

How quickly do will I lose my stamina - if I end up waiting a full week before running again, will I still be able to run for 28 mins?

Any advice would be fantastic.

Thank you

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

This guide to the plan is essential reading healthunlocked.com/couchto5... even if you are on Week 8, as it includes advice on minimising impact and stretching after every run which will help reduce muscle aches, although when increasing load on our bodies we are almost inevitably going to develop aches.

The guide also points out that you will lose next to no condition in the first two weeks of non running.

Enjoy your journey.

[notquiteretired Graduate]

hello MoveitMoveit, I just did week8run2 after a week of non running so you be fine.👍one thing I have found personally, now the run durations are increasing , the need for stretching and warm up/downs before and after running really important. I religiously do these now and “touch wood” dont have aches n pains so am sure this helps

[ALZMum Graduate]

I've struggled with calf strains twice on my c25K journey, week 3 and week 7. I've taken the time to rest completely until I don't feel any tightness in my calf. Today I just complete week 8, run 1 and surprised myself with being able to do it and a few minutes more! I did run a 5K on Sunday, which was more hilly than my normal route (I normally only do flat running on local streets) but didn't manage to run all of that. Up until the 5K I hadn't run for 8 days and didn't feel any ill effect at all. I have however been walking and stretching during that time.