Thigh pain: Hello, so after my W1R1 yesterday, I... - Couch to 5K

Couch to 5K

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Thigh pain

Ermintrude77 profile image
8 Replies

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

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Ermintrude77 profile image
Ermintrude77
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8 Replies
iic25kii profile image
iic25kiiGraduate

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 :)

John_W profile image
John_WGraduateAmbassador

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

IannodaTruffe profile image
IannodaTruffeMentor

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.

Ermintrude77 profile image
Ermintrude77 in reply to IannodaTruffe

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 🙏

Ermintrude77 profile image
Ermintrude77 in reply to IannodaTruffe

Obviously I needed to read the stretch section more thoroughly!

IannodaTruffe profile image
IannodaTruffeMentor in reply to Ermintrude77

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.

Ermintrude77 profile image
Ermintrude77 in reply to IannodaTruffe

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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