Aching newbie

[Instructor57]

first ever run yesterday, week 1 run 1

aching thighs today , any advice to ease this and should i run tomorrow ?

Thanks

[packersruns Graduate]

Definitely do not run tomorrow! You are meant to have a day rest after your run day for your body to heal. You don't have to have just one day though, listen to your body. If you need 2 days of rest, that is fine too!

I'm not exactly sure on what you can do in regards to the aching thighs now, but you can research post-run stretches to do straight after the next run whilst your muscles are warm to make them not ache as much the next time!

Good luck on the rest of your journey!

[Instructor57 Graduate in reply to packersruns]

thanks for your reply, i am on a rest day today, my run was yesterday , so not running every day i will read up on post run stretches for next time .

perhaps try some ice pack this afternoon and see how they feel in the morning if i need 2 days rest then i guess thats what i will do .

maybe decide in the morning ?

[packersruns Graduate in reply to Instructor57]

Yeah deciding in the morning is your best bet after walking around a bit - you'll know if you can or can't run. Just be gentle with your pre (you can do pre-ones which I found on the C25K advice on here which helps warm you up so you are less prone to injury) and post stretching if your thighs are still feeling slightly sore

[Instructor57 Graduate in reply to packersruns]

thanks, just noticed from your profile that you are 1 month off cigarettes as well !

well done with that .

i used to smoke 20/day

gave up now 23 years ago when i was 40 !

keep it up ! you wont regret it 😊

[packersruns Graduate in reply to Instructor57]

Thank you!

Well done on your progress in regards to smoking, that's amazing!

It was more difficult earlier on but now it's getting easier. I feel so much more energised and can tell the difference in my runs from when I first attempted a run before C25K and I couldn't even run for 30 seconds! I used to smoke a lot at work so that will be the real test when things go back to normal

[Instructor57 Graduate in reply to packersruns]

Yes, I actually joined a gym when I gave up smoking because I didn't want to put weight on .

I could run 1 hour on a treadmill in those days ! Haha

Bit different outside though and 23 years later haha 😂

Anyway , keep up with the no smoking , if you can do one day then the next day is no different ! 👍

[UnfitNoMore Graduate]

Welcome to the forums, great job getting started.

Have a read of the guide to the plan as it will answer many questions you’re going to have healthunlocked.com/couchto5...

Aches are normal... we actually put microscopic tears in muscles as we run. These are nothing to worry about, so long as we have rest days to let them heal. The aching is sign off the recovery and strengthening process. Aches will get less over time, I only get them now if pushing pace or endurance limits up.

Best advice would be to avoid sitting for long periods and to try to keep them loose today. I get up at least once an hour for a couple of minutes. Cross training is good today too... maybe a little gentle yoga, a nice walk, a cycle ride, some strengthening work, maybe a swim (though that’s not possible right now for those not living near the coast)

Running tomorrow... yes, keep the pace down and you should be fine.

Enjoy your journey.

[Instructor57 Graduate in reply to UnfitNoMore]

Thank you so much for your reply ! and your encouragement!

i have read up now on the post run stretches so that will be a definite for after my second run , i just did the 5 min walk cool down yesterday .

perhaps a couple of ice packs this afternoon and then see what tomorrow brings.

i do not want to miss my run if i don't have to.

and good to know i should still keep moving on my rest days !

wasn't sure about that.

i have a road bike but thought that might aggravate the situation but as you say , keep moving and keep the muscles loose.

Thanks !

[UnfitNoMore Graduate in reply to Instructor57]

Yeah... rest days are badly named... consider them non-running days and you’ll be on the right lines, so long as anything that you do isn’t high impact it will help the running if done in a similar way to C25K, ie start small and build gradually.

If you don’t cycle regularly, jumping on a bike for 50 miles today would not help tomorrow’s run... if you’re used to such rides then it would, especially if at a comfortable level of effort.

[Instructor57 Graduate in reply to UnfitNoMore]

great , just good to get some confirmation,

haha 50 mile bike ride !

10 to 15 miles is about my limit at the moment .

but yes, rest day is perhaps not the best name .

although im sat resting with ice packs on the thighs at the moment .

im sure ill get into a good routine before long .

Thanks again for your help and advice