Week5 run3, it hurts

[EarthRise]

Done it! Only, after7½ mins Laura cut out (she does this on every podcast at about this point). I spent 10secs or so, fumbling with podcast to get back on track to where it cut out. Did it then finished the 20 min run slow as slow, but a jog all the same. Not easy and had to sit back on couch to recover. Is it best to sit with a hot water bottle, to warm and nurse the poor muscles and joints or keep moving? I feel shattered and feel I deserve a rest, but what to do now? I'm not at the peak of fitness, 2/3st. overweight, flat footed and arthritis in ankles and knees. If I stay as long as I feel I need to recover, I'll not be getting up easily from the couch today. Anyone any suggestions?

I do however have a grin of satisfaction on my face. I feel I've really achieved something today? Is it a good idea to repeat this run on Friday with a runner daughter encouraging me by my side? Or better to have 2 days rest before W6?

[John_W Graduate]

Well done!

Best to keep moving to be honest - just walking is fine.

[EarthRise in reply to John_W]

Thanks for walking tip. I'll potter around and keep on the move. I secretly think this must be the best thing to do, when I'd rather not.

[Newbie59 Graduate]

Well done, that's an achievement! After I did that run on Monday I sat around for quite a long time and got very stiff. I find I am better if I just keep pottering around the house, nothing too strenuous, but keep moving. I found wk 6 run 1 a bit hard going today, and I might have felt better if I'd taken two days rest instead of one. We are all different, and we must listen to our bodies

[EarthRise in reply to Newbie59]

Thank you. I might have 2 days rest in between before Week 6. Good luck with yours!

[IannodaTruffe Mentor]

Well done.

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.

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.