I’m on w2 r2 and ever since after the first run my lower legs are so sore. I’m taking a rest day in between, Stretching before and after, am running (Well jogging) at a really slow place and after some online advice tried on grass today for lower impact.
The pain seems to ease on rest days unless I need to sit or put any weight on my legs at all but as soon as I brisk walk again I can feel it. I’ve been running through it because I really want to complete this and my cardiovascular health I feel is really improving.
For the first time in my life I’m motivated to actually continue through and push myself but I’m feeling quite emotional because of the pain I’m experiencing. I feel like it’s getting in the way of me progressing and I can’t imagine running through it on the harder weeks when running for longer bursts.
Any advice? How do you know if you’re just experiencing newbie pains or if you’re actually injured?
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Sorelegs321
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and includes advice on minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.
Stretching immediately after every run, 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. Many people do not hold their stretches for long enough or put enough effort in. Hold post run stretches for 30 seconds and make sure the pull is strong enough to be on the verge of discomfort.
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.
Thank you for this. I did have a read of above link and have tried implementing but you are right, I’m definitely not stretching for long enough. Will keep this is mind for tomorrow.
Glad to know I’m not alone. Determination to keep going, that’s what I’ve been doing too but going to take advice on board and apply it. That plus the determination can only be a good thing!
Hi Sorelegs! A couple of things. Soreness can come about as a result of poor running technique. Feet: Land your feet correctly. When landing your foot you should be able to get a credit card between your heel and the ground. Most importantly, do not over stride. makes sure your foot lands directly beneath you. Arm: They act loke pistons driving you forward so do not flai them from side to side. Here is an experiment for you to try: Run slowly on the spot and then try to move your arms twice as fast. What happens? I would advise running on grass untill your ankles are stronger. Uneven ground puts undue stress on the knees. Practice ankle strengthening exercises. Walk forward and backward on tip-toes and then repeat on your heels. Balance on one leg and then the other. Remember, a warm up is dynamic, which means you do it on the move so no static stretching. Cool down is when to perform static stretches to return your muscles to pre-run conditions. You will have some niggles from time to time and they will go away but not if it is an injury. Diet: Hydrate. Eat a small amount of carbs before a run (Banana etc) and have protein after a run (Eggs etc). Most of all, enjoy your running.
Thank you for taking the time out to reply and suggesting exercises to try for strengthening and also more detailed info on stretching. I think this has been my problem, looking forward to trying everything and hopefully progressing through the programme
Hiya! That sounds really difficult for you I think even-though I don’t know much about it, if you’re asking whether it’s a legitimate injury maybe ring your doctor and see if it’s a big problem??? I think that’s what I would do...If not then stretch really well and go really really slow. As well as the is I experienced pain in my feet a lot and it made it better to really focus and running lightly, if it’s really slow it doesn’t matter! I hope you’re okay you sound very much like me at the beginning..keep us posted!
Thank you and congrats on graduating! I can’t wait for that, I’m trusting the plan in getting me there.
I’m not in the level of pain I was in when writing this post so probably safe to write out injury, it’s probs not stretching and strengthening. And yes, been trying to go super slow but will go even slower to try and reduce impact. Thank you!
Thank you for taking the time out to provide the link to above video. I found it really helpful. Slow and steady wins the race! But really useful to see visually, what it should look like with technique
Hi, just wanted to update. I’m so glad I took the time out to create an account and post on here (usually a lazy lurker). I took everyone’s advice on board and I can’t believe how much of a difference it has made. I completed w4 r2 today and was chuffed that after running for 2 sets of 5 mins my legs have been fine.
I remember having tears in my eyes when writing the original post because I really wanted to continue with this but couldn’t see myself bearing the pain any longer.
Amazing what hydration, dynamic stretches, pacing and working on technique can do! Not sure which was most effective as I’ve concentrated on all equally and it’s worked, so don’t care either..just going to continue!
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I think even-though I don’t know much about it, if you’re asking whether it’s a legitimate injury maybe ring your doctor and see if it’s a big problem??? I think that’s what I would do...If not then stretch really well and go really really slow. As well as the is I experienced pain in my feet a lot and it made it better to really focus and running lightly, if it’s really slow it doesn’t matter! I hope you’re okay you sound very much like me at the beginning..keep us posted! 
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