Week 5 Run 3 & Muscle Aches

[schmaris]

So I managed the 20 minutes running on Saturday - it was easier than I expected, which is really encouraging. I'm averaging about 7 min/km and I am looking forward to smashing week 6!

However the last 2 days have been awful in terms of muscle aches in my thighs and hips - I've been doing gentle walks and stretching after, taking some magnesium but throughout the whole process I've never felt as bad as I do now! Does anyone have any other tips?

[Dtay1978 Graduate]

Are you drinking enough? Achey muscles/cramps is usually a sign of poor hydration 😊

[davelinks Graduate]

Drink water all the time throughout the day, 2-3 litres a day maybe a bit more in hot weather..

[IannodaTruffe Mentor]

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.

Are you drinking a minimum of 2.5-3 litres of fluids each and every day, as recommended in the guide to the plan.

If the above does not work, you might find a foam roller beneficial