Sore muscles after running

[jemma89]

Hi all

I’m about to do W1R2 and after the first run I noticed how sore I was the day after, I’ve woken up sore today aswell. I know we do the 5min warm up/ cool down but it doesn’t seem enough, can anyone recommend some quick warm up tips?

I really struggled with the first run so I am apprehensive about today, but I’m determine! Just need to find a running buddy!

Any tips and advice would be appreciated, thanks everyone!

[UnfitNoMore Graduate]

Welcome.

Have a look at the how to run C25K post here healthunlocked.com/couchto5...

Post run stretches will help, as will keeping the legs loose on “rest” days. Adding some strengthening and flexibility work will help going forwards, we have a forum here healthunlocked.com/strength... and a great plan to get you into it with no equipment purchases necessary.

W1R1 was the hardest thing I’ve ever done, and still is despite me going on to run a half marathon. Slowing down was the key for me. Some aches will come after runs in the early days, your muscles aren’t used to the exercise, but it does get better... I only ache now after a long run or speed session, and even then it’s not as bad as it was as a beginner.

Great job getting started... you can do this... enjoy your journey.

[Wenderwoo Graduate]

Pre and post run stretching helps a lot 😁 links are in the How to post

[SueAppleRun Graduate]

UnfitNoMore and Wenderwoo have said it all really but i can add when you get back hot bath and a couple of pain pills made such a difference to our early runs and aching legs

Slowing down more is what kept us going though

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

Read the guide, stretch after every run, hydrate fully and do some strength cross training and it will all fall into place.

Enjoy your journey.

[Buddy34 Graduate]

Follow all advice given above and lots of walking as well if you can fit it in.

Give your body time to get used to your new exercise. Good luck 😊😊

[pa259]

My legs were so sore after first run too. There are lots of post run cool down stretches to follow on you tube. I have found them so helpful. Yoga with Adrienne does some really nice ones.

[Candy46]

As everyone has said....stretches and consistently drinking 2 - 3 litres of water everyday made a massive difference for me. 😍 Cx

[Astra5 Graduate in reply to Candy46]

150% agree with the drinking more - I make sure that I drink lots on day before runs are planned and in general anyway.