Tight glutes and hamstrings

[Panda3791]

So I completed week 7, day 1 yesterday which I found difficult... not sure if it was because I was already feeling tired. I have found after each run, especially the day after that my glutes hurt on my right side.... I am stretching lots to ease the discomfort and really want to carry on my journey.... can anyone give me any tips, much appreciated x

[RunnerRef76]

Hi, i was the same but what helped me was a warm bath before the run to help loosen my leg muscles, afterwards cool down stretch, cold bath and then put on recovery tights (Skins), foam roller glute exercises later on or as soon as u can. Hope you fix it

[Panda3791 in reply to RunnerRef76]

Thanks for your help, will give it a try 👍

[Dtay1978 Graduate]

Make sure you keep hydrated as well, especially at the moment with it being so warm 😊

[Panda3791 in reply to Dtay1978]

Thank you, think this may also be my problem, will try harder 👍

[Dtay1978 Graduate in reply to Panda3791]

You’d be surprised how many of us overlook this, I know I did 😊

[Panda3791 in reply to Dtay1978]

Think I defo did too 😉

[Hidden]

Hi, I cycle a bit on some non run days, I find it pulls out anything I miss in post run stretches!

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

This guide to the plan is essential reading healthunlocked.com/couchto5...

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.

Enjoy your journey.

[Panda3791 in reply to IannodaTruffe]

Many thanks, been good to hear everyone’s support and advice, much appreciated 👍