Week 4 Run 1-sore legs

[Scw787]

I completed this new run yesterday. Loved it ... but boy are my legs tired today -rest day... any tips to help ease the pain ?...A walk?.. online class?...I will be our doing run 2 tomorrow regardless of how I feel as I’m loving the results .....

[Solodad Graduate]

Well done. You probably haven't run for 3 minutes solid for quite some time...let alone twice. I hadn't I was tired too. Will leave the advice to those who know but well done again.

[Scw787 Graduate in reply to Solodad]

It’s 2x5 mins plus the 2x3 mins runs...and no I haven’t ! But I’ll go for a lovely walk today ....x

[Solodad Graduate in reply to Scw787]

Odd I'm sure I've just done 2x3min and 2x90s this week.

[Scw787 Graduate in reply to Solodad]

Lol I’m on week 4?!!!! Sorry

[Solodad Graduate in reply to Scw787]

Ah...now I know what's coming up tomorrow...sounds a lot!

[Solodad Graduate in reply to Scw787]

I'm going to walk 2 miles round and round the garden today. Enjoy your walk.

[Hidden]

A walk is always good for recuperation and the sun is shining

No problem running on tired legs but not advised if they are painful. I found that sometimes taking 2 days between runs was helpful, especially toward the end of the programme. Good luck for the next one

[Scw787 Graduate in reply to Hidden]

They’re not sore...just tired...I’ll walk today as yes it’s sunny here...this week I need to stick to one day off as I’m working Sunday .....but I’m determined to stick to this program and my WW plan ....

[GreenBearxxx Graduate]

Hi I'm on week 4 like you and completed 2 of the runs. When it comes to your next run I'm sure that feeling will have passed. Enjoy your rest day. On my rest day I normally go for a gentle walk outside get my daily exercise in. I also do yoga. nothing strenuous basic moves helps strengthen and stretch those muscles out. Enjoy your next run x

[JJ-1962 Graduate]

Hi, make sure you have drunk water before starting. I also do little stretches before and after now as I was starting to get hamstring tightness.

I googled and before exercise, stretches need to be short and after hold the stretch longer.

I also walk inbetween days so helps keep the muscles working.

Well done.

[IannodaTruffe Mentor in reply to JJ-1962]

Pre run stretching should be dynamic.

Post run should be static, as mentioned in the guide to the plan healthunlocked.com/couchto5...

[IannodaTruffe Mentor]

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

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.

Keep moving on your rest days.

[Hidden]

You are going great guns! Keep doing what you are doing. Stretches and squats help me on non run days as does a cycle ride.