Finally run 5k but aching legs

[MicktheHibby]

So I’m very proud to say done my first 5k run today in less than 30 minutes. I’ve been doing the couch25k which I’ve just competed this morning. My legs ache so badly after running. Even getting off the couch is sore I feel 78 big 48. Surely after ten weeks my legs would/should stop aching as my fitness levels pick up?? It puts me off attempting a 10k as i think I’d be bed bound after that 😂😂

Any tips or thoughts please!?

Thanks

[IannodaTruffe Mentor]

Well done.

Do you stretch immediately after every run, as advised in the guide to the plan?

[MicktheHibby Graduate in reply to IannodaTruffe]

To be honest I don’t. I do the five minute warm down walk though.

[IannodaTruffe Mentor in reply to MicktheHibby]

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.

[AlMorr Ambassador Graduate]

Congratulations on completing run 3 of week 9 and graduating from C25K, Well done.

I think you are paying for your fast pace with your legs aching so badly, runners don't need to graduate by running sub 30 minutes, if you had completed run 3 of week 9 in 35 minutes I don't think that your legs would have been so sore, anyway congratulations on getting a sub 30 minute 5k on your graduation run🎓🏃🏾🏃🏾

To get your graduation badge and the word GRADUATE 🎓 next to your username leave a message on the May graduate post in the pinned posts on the right side of the healthunlocked C25K home page and tell the administrators that you have ran W9R3 of C25K and graduated from C25K🎓🏃🏾