New beginner

[SamHock]

Hey all, I’ve started the Couch to 5K this week and I’m just about to finish my final run of the week. I’m happy I’ve started, it’s rather difficult at times. I keep getting what I can only describe as a muscle ache after each 60 second run that gets worse throughout the session... it’s not nice! I’ve got good running shoes for me, couple it be my feet are not strong enough? Maybe I need to exercise the muscles in my feet more? Any recommendations? 😊

[BaddieThePirate Graduate]

Welcome! I can’t give advice on your feet, but if you watch youtu.be/9L2b2khySLE(Not working as expected?) it will show you how to run gently which might help? Good luck.

[backintime Graduate]

Hydration helps with muscle aches too, you need to aim for 2-3 litres of water a day every day, not just run days.

Also, you could try slowing down a bit and see if that helps

[Oldfloss Administrator Graduate]

healthunlocked.com/couchto5...

Welcome and read this please, it is essential to get you through this great programme safely and enjoyably!

Warming up well is important as are the post run stretches.. If you are struggling, then you simply slow down.

Slow and steady is the mantra, because it works

Aches and pains at the beginning are normal, and as you move on, if you follow the advice in the link.. and from the seasoned Graduates...you will get stronger with each and every run!

Well done you!

[Hazel10 Graduate]

Make sure you are not running up and down as that is harsh on your whole body. Remember they say if someone is on the other side of a hedge they shouldn’t be able to tell if you are running or walking - try and relax and reduce any bouncing.

If it still hurts after a week or two, go and get your gait checked and they can advise about how you land. Hope it improves - good luck.

[Running_Giraffe Graduate]

Not a doctor but I had pain during my earlier runs and I searched about for some tips. The things that worked for me was keep hydrated through the day and before your run, a good stretch after your run and try to work on a breathing rythem which has you breathing for an odd number of strides (*breath in* left foot, right foot, left foot right foot *breath out* left foot right foot left foot *breath in* right left right) I don't know if that makes sense but I worked out I was breathing in and out too fast and the same foot was getting the same breathing motion. It's really hard to explain when I still don't have a clue myself but it helped lol hopefully you can make sence of that.