W1R2 done!

[LinsH75]

Yay! Did it again! But my poor poor legs don’t know what’s hit them!!! Did some stretches before going out and a a slightly longer warm up walk just to get them moving! Just done some more stretches before jumping in the shower! Please tell me the achy legs will ease off!! 😩

[IannodaTruffe Mentor]

Well done.

Please make sure you do dynamic stretches pre run and static stretches post run as linked to in the guide to the plan.

Also make sure you are drinking 2.5-3 litres of fluids each and every day........this is not optional if you want to be a runner.

[LinsH75 Graduate in reply to IannodaTruffe]

Thankyou. Will do that. Am really trying to increase my water intake. Xx

[LinsH75 Graduate in reply to IannodaTruffe]

Thankyou so much for your advice! Found the dynamic stretches and have increased water to just under 2.5 litres per day! I haven’t had any aching legs the day after running since! Amazing what water can do eh?? I have to make myself drink it (as one of my bad habits is not drinking enough) so aim for three 75ml bottles per day! And it really is helping! So thanks again. X

[BabaG]

Well done I’ve just done Wk1R3 😊

[LinsH75 Graduate in reply to BabaG]

Fabulous. Well done. How are you feeling about week2? X

[BabaG in reply to LinsH75]

Anxious as not sure how much more running is involved but I’m enjoying it so not too worried

[LinsH75 Graduate in reply to BabaG]

Well I wish you the very best of luck! Am sure you’ll smash it. Xxx

[Couchpotato2 Graduate]

Well done! Before the run you can increase the walk to 10’ instead of 5 it might help you, plus what Ian says.

When you are running slow down! It sounds like you might be stretching your leg out too far in front of you (you should land under your body). So just relax and slow down and that should help. If you can run on something else than pavement that will also help.

[LinsH75 Graduate in reply to Couchpotato2]

I did do an but extra warm up walk, but you’re right I think I’ll increase it to 10 mins! Will mooch round to find the exercises! Am trying to keep shoulders relaxed and also trying not to go too fast as I don’t think my breath would keep up!! 😂😂

[Couchpotato2 Graduate in reply to LinsH75]

Go on nhs one you and you will see the set of excercise for post run. I used to add a few yoga moves. On youtube you can also find a 7’ post run yoga witg Adrienne. Pre run it’s mainly things like knees up and leg swings (front back and side) and also something to open the hips. Static stretching is really not good for you before. Some of the pain is also probably new muscle forming. When you run you do microtears which mend on your rest day. For speed of running, you should be able to have a full on conversation witg someone, i used to sing so you really cant go too slow!

[LinsH75 Graduate in reply to Couchpotato2]

Brilliant. Thank you. Xx

[LinsH75 Graduate in reply to Couchpotato2]

Thanks for your advice! I’ve changed the before stretches to dynamic ones as you suggested and have increased my fluid intake to just over 2 litres per day! And it’s worked! No more sore legs after running! Thank you so much! Xx

[Couchpotato2 Graduate in reply to LinsH75]

That’s fantastic! Well done and it will make it all so much more enjoyable. Trust the plan it totally works x