Week 4 Run 1-sore legs: I completed this new run... - Couch to 5K

Couch to 5K

134,192 members159,537 posts

Week 4 Run 1-sore legs

Scw787 profile image
Scw787Graduate
13 Replies

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 .....

Written by
Scw787 profile image
Scw787
Graduate
To view profiles and participate in discussions please or .
13 Replies
Solodad profile image
SolodadGraduate

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 profile image
Scw787Graduate in reply toSolodad

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 profile image
SolodadGraduate in reply toScw787

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

Scw787 profile image
Scw787Graduate in reply toSolodad

Lol I’m on week 4?!!!! Sorry

Solodad profile image
SolodadGraduate in reply toScw787

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

Solodad profile image
SolodadGraduate in reply toScw787

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

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 profile image
Scw787Graduate in reply to

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 profile image
GreenBearxxxGraduate

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 profile image
JJ-1962Graduate

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 profile image
IannodaTruffeMentor in reply toJJ-1962

Pre run stretching should be dynamic.

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

IannodaTruffe profile image
IannodaTruffeMentor

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.

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.

Not what you're looking for?

You may also like...

Week 4 Run 1

I've just completed run 1 of week 4 and I felt it was a huge jump from week 3. I wasn't ready for...

Week 4 Run 1 ☀️👍🏃‍♀️

I remember this week being when it all seems to kick off! So, I wanted to run today even though I’m...
Jools2020 profile image
Graduate

Week 4 Run 1

Saturday 15th May 2021 I was buoyed up with confidence after completing week 3 Run 3 so decided to...
amisfit profile image
Graduate

Week 4 Run 1

Good LORD that was hard! I got through it though! I decided that this week I wasn’t going to look...
TeeBedders profile image
Graduate

Week 4 Run 1

Decided to do a fourth run this week so I can start each 'week' at the weekend rather than having a...
Teacherm profile image
Graduate

Moderation team

See all
Mummycav profile image
MummycavAdministrator
MissUnderstanding profile image
MissUnderstandingAdministrator
Yesletsgo profile image
YesletsgoAdministrator

Content on HealthUnlocked does not replace the relationship between you and doctors or other healthcare professionals nor the advice you receive from them.

Never delay seeking advice or dialling emergency services because of something that you have read on HealthUnlocked.