Week 1 - should my legs be hurting like this?

[Shirley2707]

Hi everyone, some advice would be appreciated. I competed the first run on week 1 yesterday but this morning I can hardly move. Is that normal? I anticipated some level of soreness as I haven’t moved for a while but just want to check in and get some advice. Fully intending to do it again tomorrow though - helps and hints welcome!

[Runningscared42 Graduate]

Hey, have you read all the 'getting started' info? I only ask cause I didn't until a couple of runs into it and realised I was not drinking nearly enough or stretching after my run - once I started doing that, adding in some knee / core strengthening and slowed down I found the runs a wee bit easier and didnt suffer nearly so much after. Well done on your first run and good luck for tomorrow! 😊

[Shirley2707 in reply to Runningscared42]

Hi - no I didn’t read up so am going to do so now. Also didn’t think about water or stretching and just went into it - so thank you for that. My Sunday morning reading is covered!

[Tasha99 Graduate]

See how you are through the day but maybe have another rest day before doing the second run. I’m sure your legs will get used to it. They’ve just gone into shock 🤣

Make sure you do some stretches after.

[Shirley2707 in reply to Tasha99]

Definate shock 😂

I will see how they are later today - and do some stretches as well. Thanks!

[Buddy34 Graduate]

Hello Shirley2707, great you've started c25k. When you run go slow and try and land as lightly as possible so no thud thud. Make sure you're drinking 2-3 litres of water every day and not just on run days.

Try and keep moving , I do lots of walking on run and rest days .

Most importantly , stretch after EVERY run . Good luck. 😊👍

These are the stretches that will help, just click on the link

nhs.uk/live-well/exercise/h...

[Shirley2707 in reply to Buddy34]

Hi, I’m really keen to carry on so will incorporate all the advice onto my plan - water is a key one I need to increase my levels on. Thank you!

[Sarahf40 Graduate]

I found the first two weeks horrendous in my legs, then magically as the runs got longer my legs hurt less. I also started stretching as the runs got longer to as I was taking it a bit more serious. I also take two rest days in between(very occasionally three)as there is no way I think my legs and knees could do every other. Good luck

[Shirley2707 in reply to Sarahf40]

Good to hear that I’m not the only one! Had 2 rest days and going to do my 2nd one today following all the advice I have been given.

Thanks for the info - really appreciated.

[Oldfloss Administrator Graduate]

Welcome and please do check out the FAQ for Newbies, it is so important.

healthunlocked.com/couchto5...

Also, yes, we do expect what we refer to as normal aches and pains... your body us asking you... what the heck is happening?

Make sure you warm up well, do those post run stretches and do as the runs get longer, pop in some strength and stamina work on some of your rest days

So.. a healthy eating regime, great hydration every day, not just the day before or on run days, ( especially in the humid or hot weather), take it steady and slow, keep posting and oh yes... ENJOY

Huge well done you!!!xxxxxxxxxxxx

[Shirley2707 in reply to Oldfloss]

Thank you - really helpful and much appreciated. Read up and ready to go on week 1, run 2!

[IannodaTruffe Mentor]

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.

[Shirley2707 in reply to IannodaTruffe]

Thank you!