Achey legs

[AlexandraSmith1]

Hi All, first post here! Have just gone into W5R3 and had to stop 15 mins in due to cramp in my legs, super painful. Really disappointed as felt like I was doing really well into the run. Any tips to stop this? Or anyone faced the same issues? I have been stretching and feel like I’m well hydrated - however over the last couple of weeks I’ve had quite sore shins/ankles/knees after running but not during!

[Marble_bar]

Weird question - but do you eat bananas? Not had much experience with cramp when running, but I used to be a competitive dancer and used to struggle with full body stitches/cramps. The potassium in the bananas helps with cramps so I started having a banana about half an hour before starting a practice and it really helped.

[AlexandraSmith1 in reply to Marble_bar]

I do eat bananas but I usually have one after my run so I will try swapping - thank you!

[Dtay1978 Graduate]

Welcome 😊 Cramp is usually a sign of poor hydration. Try upping your water intake, everyday, ideally 2-3 litres 😊

[AlexandraSmith1 in reply to Dtay1978]

Thank you!

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

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.

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, 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.

Make sure you do dynamic stretches pre run and static post run.

Enjoy your journey.