After effects

[Splasher99]

So I did my first run yesterday. Didn’t feel too bad. I woke up this morning and my thighs are soooo sore 😝 Still going to attempt to get up early and do W1R2 tomorrow though.

[Phillips2013]

I found this happened to me in week 1. I realised that I forgot to stretch before and after I was finished. I also found that my legs felt better after each run I did as if the muscles had been warmed up so don’t feel that you shouldn’t run tomorrow if you find yourself still aching. You will weirdly feel better for it..or at least I found that I did. Good luck!

[Splasher99 in reply to Phillips2013]

Thanks. I must admit I didn’t do any stretching. I’ll give that a go and see if it helps.

[AlMorr Ambassador Graduate]

Perhaps you should give two days off running, not one just to make sure your thighs aren't so sore, with C25K you can repeat any runs or weeks if you wish to, do some stretch exercises, drink plenty of water as well and on the running parts run a little slower than you ran today.

[Splasher99 in reply to AlMorr]

Thanks. I don’t want to use it as an excuse not to run so I’ll probably still go tomorrow but will definitely add stretches and the advice on the water!

[IannodaTruffe Mentor]

Stretching immediately after every run, nhs.uk/live-well/exercise/h... 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.

[Splasher99 in reply to IannodaTruffe]

Yup. It seems to unanimous. I should stretch! Will be adding this to my post-run routine. Thanks!

[Speedy60 Graduate]

Don't run if your muscles are still sore. It's a sure sign that they haven't repaired from your last run and you will risk injury. Give yourself an extra day if necessary. As your body adjusts to the new stresses you are putting on it, this sort of discomfort will decrease.

Good luck.

[Splasher99 in reply to Speedy60]

Thanks. I should have checked this page at 6am before I ran ☹️ Thanks for the advice though and I’ll definitely take the extra day if needed moving forward. Just wanted to keep the momentum going ya know?

[Speedy60 Graduate in reply to Splasher99]

The key thing to remember is this: you don't get fitter when you run - you get fitter when you rest. The aches are a sign that you have damaged your muscle. This is perfectly normal. As the muscle repairs, it will adapt to the new stress you are placing on it i.e. it will get stronger. If you exercise again before your muscle has adapted, you will risk injury.

From my own experience, the body adapts quickly in the early stages, but you still have to be patient. As you get fitter, the adaptations become more marginal.

Good luck

[Alast]

I'd agree with the consensus here, take an extra rest day (what difference does 1 day make in the grand scheme of things?) to let your muscles repair. They've just had a bit of a shock, that's all, they'll get over it! Then when you do go out again, listen to your body, aches are acceptable (well, inevitable), but pain isn't. If things start to hurt, slow it down to a walk and go home. Hopefully you'll be fine, so remember after your run to do some stretches, think of them as a treat to your muscles for doing what they've just done for you. Goof luck with the rest of this, please let us know how it goes.

[Splasher99 in reply to Alast]

Thanks. That’s probably sensible advice. Wish I’d seen it before I ran again this morning ☹️ Lesson learned though. Appreciate the response 😊

[MrWomble Graduate]

Can relate, I was feeling quite stiff after my first run! However, I took the advice often posted here to slow down and not go too fast and I've found I ache less and less after the subsequent runs as my muscles get used to the programme. Best of luck and hang in there!

[Splasher99 in reply to MrWomble]

I expected some aches so didn’t think it mattered too much but ran again today and it was too early. Should have taken an extra rest day. Hey ho, live and learn. Thanks!