Well done on your first run. I have just completed run 2 of week 1.
Try compeed blister rub before putting your trainers on. I wear it with most new shoes and find it really helps as it provides a barrier to hopefully stop blisters forming in the first place. If a blister forms use a blister plaster as these can stay in place for a few days to allow the skin to heal.
Were you running at a pace at which you could speak clear, ungasping sentences as you ran? If not, you were going too fast.
Stretching immediately after every run, as linked to in the guide to the plan, 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.
Have a rest day then repeat the session, but keep the pace right down. This is about stamina and duration, not speed.
If you go at a pace at which you cannot take full deep breaths, then you cannot supply oxygen to your muscles and you will tire quickly. This is the clearest signal of your current fitness level.
Slow down so you can clearly talk out loud and you will be able to run for much longer and very soon you will see an improvement in your breathing.
If you have heavy legs then maybe you aren't drinking enough. As a runner you need to drink 2.5 -3 litres of fluid each and every day, running or not, as mentioned in the guide.
I drink at least 5 pints of water or more a day. Do you think I need to increase this amount because I'm now going to exercise or have the same amount?
Well done for starting the programme. You can repeat any session you don't complete, but take it slow and steady. Maybe change the socks you're using as getting a blister that soon is bad luck. Good luck with your next session.
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