Achy legs

[Wifey9879]

Hello everyone,

Just a quick post for some advice and general guidance as google seems to give so much conflicting advice.

I completed the programme a few weeks ago, I have been jogging 3 times per week following graduating, normally keeping to the 30 min jogs, anyway I have been suffering with an achy knee recently, it’s not so much pain it just really aches all the time and I seem to have to take normal movements easier than what I have to do before. Also I ran the normal 30 minutes on Monday, when Tuesday came around both my legs felt really heavy like I had a real lack of energy to move them, I haven’t been out again since Monday because I don’t want to aggravate an already aching knee, what and where am I going wrong?

Any advice would be greatly received.

Thank you in advance

Rach x

[AlMorr Ambassador Graduate]

Glad that you are enjoying your running, however, if you have achy legs every time you have been running, maybe you should take a short break from running.

Once the aches have healed start running again, drink plenty of water the day before you run and some before, run a little slower than you have been recently, good luck.

[Wifey9879 Graduate in reply to AlMorr]

Thank you AlMorr,

That’s the idea, I am currently resting from running since Monday morning, I haven’t ran at all since then so we shall see how the next few days go.

Thank you for replying 😀.

[IannodaTruffe Mentor]

Many congratulations on your graduation, fellow runner.

This guide to post C25k running may be helpful healthunlocked.com/couchto5...

Heavy legs can be symptomatic of poor hydration. As a runner you need to drink a minimum of 2.5 -3 litres of fluid each and every day, running or not, as mentioned in the guide.

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 recommended in the guide to the plan.

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.

If you look at the guide to C25k there is advice on minimising impact, which may also help. healthunlocked.com/couchto5...

Keep running, keep smiling

[Tasha99 Graduate]

Lots of water the day before a run!

Have you had shoes fitted? Personally Hoka helped me loads with a bad knee because of the low drop. Avoid anything above 8mm for sure.

[Enxo Graduate in reply to Tasha99]

Just bought some Hoka's and they seem to help with my knees too!

[SandraY1 Graduate]

Well done 👍