Hi guys, I did my run yesterday and can feel the ache starting to set in.. I didn’t really stretch and I think tomorrow is my punishment. What’s your advice shall I do my run (only week 1 run 2) that I reeeally wanna do, or do I wait a day?
Thanks gang
Try a bit of stretching tonight and then see how you feel tomorrow?
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.
Keep moving on rest days.
You will get through it.
You could try some dynamic stretching pre run to loosen you up.
I would say try the advise been given and just go with what your bodies telling you not solely your mind.
We all want to get out there and do as much as we can especially when you get the buzz.
I heard a great saying the other day within this forum saying that rest days should be called repair days, so true and if you need to recover a little longer then do it, will be worth it in the long run 👍🏻
Muscle ache is perfectly normal with any kind of new activity that the body isn't used to.
It's called Delayed Onset Muscle Soreness or DOMS. We all get it and it can last for maybe 3 days.
The good news is that it's a good sign - the muscles got worked, suffered a little and are now repairing, and end up a bit bigger and a bit stronger. That's one of the happy consequences of exercise.
'Pain' on the other hand is bad news and a signal to stop.
You need to learn the difference between 'aches' (when pushing your body - 'ok, I can cope with this') and 'pain' ('owww, that hurts').
Hope that helps.
Hi Everyone! Thank you for your replies 
I have woken up not too achy (I am sure it is ache, not pain) so I am going for my second run at lunch time. Thank you! I will definitely be stretching today because I don't want anything that I could have prevented slowing me down xxx
Stretching, water, massage and a banana are your friends here!
Lots of water on active and repair days!
Bananas are loaded with potassium - good before a run to ease soreness. I also have a cheeky one before bed (also a good source of magnesium and tryptophan to calm and relax!).
This is music to my ears! I consider a banana a treat so
Aches and pains
Aches & pains
Aches and pains 
Aches and pains
Week 5 Aches and Pains. 
