The pain of rest days - what’s that all about???

[HennieR62]

I’ve just finished week 8, and although every week the runs are challenging, by run 3 they always feel much more comfortable. This week, my legs felt SO heavy on rest day 1, it was only knowing I check in with Joeys86 after a run that got me out for run 2. The legs seemed a bit better on rest day 2, but still heavy. I had to have an early night!!! Run 3 this morning was fine, but I’m wondering how the legs will feel tomorrow! I’ve been doing the stretching after runs. Does anyone else have this? Does it get better?? Is it from muscles growing??? ( that’s my hope!!) Thank you for any thoughts or advice! 😊

[UnfitNoMore Graduate]

We damage muscles as we run, they repair and strengthen as we rest... this can present as heavy and achy legs. Keeping them moving and the hydration levels up helps a lot. Yes, it gets better... I still get achy legs when I push pace or distance up... but on a normal run there’s no suffering to be had.

Great job on week 8, consider week 9 your victory lap... enjoy every step.

[HennieR62 Graduate in reply to UnfitNoMore]

Thank you, that’s really helpful. Thinking about it, Sanjeev did say try and up the pace at the end of r1, maybe I did a bit too much. I shall stop thinking I’m doing myself an injury! And stay focused on the progress. And keep drinking the water... 😊 It is a great feeling being so close to that victory lap 🤞

[Ellaloux Graduate]

Well done!!🥳 Can’t believe you’re starting the final week of C25K, how fast has that gone?!

This past couple of weeks I’ve incorporated a little bit of strength training on my rest days (nothing crazy, but enough to make me feel it the next day😂). I’ve found since doing this my calves aren’t seizing up any more like they used to! Maybe give that a whirl?😊

[HennieR62 Graduate in reply to Ellaloux]

Yes that’s good thinking. This week I could barely walk on the first rest day, my legs were so heavy!! It was really odd. You’re right the weeks have flown by, I can hardly believe it. You’re not far behind though!!😊

[Ellaloux Graduate in reply to HennieR62]

Maybe when they feel like that give yourself an extra rest day and see if that helps you on the next run?

Haven’t they just!! Cant believe I’ve actually kept it up to be honest, I was ready to throw in the towel at week 4 haha!

[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.

Heavy legs can be symptomatic of poor hydration. 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.

[HennieR62 Graduate in reply to IannodaTruffe]

Thank you, good advice that I will take on board

[Tinytears60 Graduate]

I thought the same... I'm just about to start week 8 but i feel like my legs definitely notice week 7 has you doing more running!... By the end of week 7 you have run 4 x 25 minutes!

I will see how they feel but i may take 2 rest days instead of my usual 1 between runs for week 8

Well done to you - you are doing so well!

Almost a graduate!... Brilliant!

[HennieR62 Graduate in reply to Tinytears60]

Ah thank you. Well done you too on your progress. Good luck with week 8, the running feels brilliant. Not long until we all graduate! 👏