Legs are sore

[Vicks1]

So i did my first run on Thursday..w1r1 wasnt too bad and thoroughly enjoyed it altho my quads are so sore..i was due to do my second run tomorrow on saturday . My query is do i push through if my quads are still really sore or should i wait a day or too. I am eager to get running but dont want to do any damage. Thanks for your advice guys

[AlMorr Ambassador Graduate]

Congratulations on starting C25K, however, no one should run if they are injured, give yourself a few days off running until your quads are no longer sore.

[sTrongFuse Graduate]

Well done starting. You will experience some aches and niggles in the early stages as you are doing something new that your body has to adapt to and, almost inevitably you will be guilty of the mistake almost all of us make of pushing too hard.

Take an extra day off before trying again and then go slower and easier than you did last time. Pacing is something that most of us struggle with at first but it does get easier with practice and that what this programme is all about; practice.

[UnfitNoMore Graduate]

Great job getting started. Some aches and the odd pain are normal... keep your legs loose on rest days and exercise the affected areas with some strengthening work. As we run we cause microscopic tears in the muscle fibres, and as these repair we get some aching, and some more aching when we do more than we are used to. They’re not pleasant, but they are a good pain... the muscles repair and then strengthen for the next time. Any sharp, sudden or acute pains need resting. See how you feel come the time to run and then decide if you’re unable to do that now. If you are going into the next one with legs that still ache, ease into it, start slower than usual and ease into your pace.

[pippkins Graduate]

As per the other replies, you will get aches in the early weeks as your body gets used to the plan.

As you progress, the aches will fade, but your rest-days are important to allow your muscles time to repair.

Very quickly, your body will build strength and you will be amazed at what you can do!

[Oldfloss Administrator Graduate]

Pop across to Strength and Flex for some great ideas on exercises for those new running legs!

[grumpyoldgirl Graduate]

Look for the stretching exercises to do immediately after a run, or will really help to

[grumpyoldgirl Graduate]

Oops posted too soon., It will really help to prevent aching. 😁