Sore legs

[tizzicat]

Well, I finally finished the programme! It took me 4 months but I got there. However my legs are really sore even a couple of days later. Any tips?

[Sadie-runs Graduate]

Hi tizzicat

Firstly, well done on your graduation! It matters not how long it took you, because you got there, and show resilience and determination. Please be sure to collect your C25K graduation badge – you can request it here:

healthunlocked.com/couchto5...

As for the sore legs, would you say it is muscular pain that eases over the course of 2 days? Are you wearing good, supportive shoes? Are you doing stretches (for calf muscles, quads and hamstrings) after every run? If you say yes to all of the above, the only thing I could suggest is that you start to do some gentle leg strengthening exercises on your rest days. You could head over to our Strength and Flex forum and ask for some ideas, lots of helpful folk there.

I think it would be difficult (and even unwise!) for us to try and work out why your legs are sore – it could be your shoes, your running form or something else entirely. But, I don't think a little bit of strength work on your legs would be harmful – it is something that is recommended for all runners anyway! Maybe if the issue persists, you could go and see a sports physio once lockdown is over. They are so helpful, and can work with you on things like this.

All the very best to you!

Sadie-runs

[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.