Aches and pains...

[XxicegemsxX]

So yesterday I did my first session but afterwards my legs were so achy which I guess was to be expected! The poor muscles have not been used for a very long time! Today the pain is only just easing and I also have a pain on the top of my right foot which is currently covered with ice. Today I probably did not help my aches as I went out exploring the city of Alicante and clocked up 7miles walking around. Tomorrow is my planned next session but I don’t know if I should leave it until the pains gone or carry on? 🤷🏻‍♀️ Any advice welcome as it’s all new to me, thank you 😊

[AlMorr Ambassador Graduate]

How do you pronounce your username? I have tried it but it is impossible, if you take off the four xes, it's not so bad, icegems

The reason that your legs were achy is that it was your first run for a long time, have one extra day off running for the second run of week 1, drink plenty of water the day before you run and run it a little slower than you ran, run 1 of week 1..

[XxicegemsxX Graduate in reply to AlMorr]

Lol so it’s x x icegems xx it’s an old username that stuck!

Yes I think my legs must be in shock, let’s hope the next one won’t be as bad! Think I do need to slow down a bit and try keep on a flat level.

Thanks 😊

[AlMorr Ambassador Graduate in reply to XxicegemsxX]

👍

[RunningMigster Graduate]

Oh boy do I know that feeling. I think my entire body was in complete shock after that first run.

I think the key thing here is knowing the difference between an ache and a pain. If you're aching, then by the time you get to your next run, you should be ok. If you're feeling pain, then dont do it. The fact you're using an ice pack suggest that you probably need at least an extra days rest!

See how you feel tomorrow, but if you feel like you need to hold off, then do so.

If it makes you feel any better, most of here will tell you that run 1 of week 1 is by far the hardest of all

Happy running (and resting) and let us know how you get on.

Mig

[Buddy34 Graduate]

Great you've got started. Your body will need time to get used to your new exercise and some aches are to be expected.

If you're in pain maybe take an extra rest day but you'll probably find your aches get less and less.

Remember to stretch after EVERY run.

Well done you 😊

nhs.uk/live-well/exercise/h...

[Speedy60 Graduate]

Don't run if you have pain, and don't use painkillers to mask it. If in doubt, it's best to wait rather than run. I always left at least two days between runs from a fear of injuries. Better to graduate a couple of weeks later than spend weeks on the injury couch.

[IannodaTruffe Mentor]

Stretching immediately after every run, while muscles are still warm and supple, pulls out contractions, avoiding carrying tensions into the next run and also improves recovery by improving blood flow.

There are links in the guide to the plan healthunlocked.com/couchto5...

[XxicegemsxX Graduate]

Thanks all for the amazing advice legs almost feel normal but still have a slight pain on top of foot. Think I’ll definitely leave it for today to be sure and aim for session 2 tomorrow 👍🏻 I definitely think I need to work on the cool down stretching as I’m not sure I did them for long enough or even correct 😂 All new to me. Thanks again

[ButtercupKid Graduate]

Welcome along ! A lot of people push too hard on the first time out. Rest up and when you go out, take it slow and steady. I found doing the NHS Strength and Flex podcasts on my rest days really helped too. Enjoy your journey x