Hello, so after my W1R1 yesterday, I now have really painful thighs (DOMS?). It hurts when I stand up and go up the stairs. Is this normal after such a very short walk/jog? Will I be ok to do run2 tomorrow? Is there anything I can do to help it- I should have stretched now I think of it.
I’m thinking it shows how out of practice my muscles are.
All info gratefully received x
I definitely had sore thighs just above my knee after the first 2 runs. I looked up post run stretches and haven't looked back since 
Very very normal for muscles that haven't been used like that in a long time. It's something very new to them.
I’d give yourself a day off running tomorrow, walk and gentle stretches. I do yoga and that helps to avoid muscles hurting
Welcome to the forum and well done on getting started.
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.
Enjoy your journey.
Thank you very much. I had a good read before I started. Really great info. I loved the vid on slow jogging too. Thank you 🙏
Obviously I needed to read the stretch section more thoroughly!
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.
Thank you I will. It’s got worse as the day has gone on. 😬 I wanted to do run2 tomorrow but might have to push it back to Friday. I’ll see how it is in the morning.
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