W1R1 I'm in so much pain!!

[Valmc58]

Oh good grief my legs sre so sore, what have I done. Dont know about having a rest day think I'll need a rest week!! Did you all feel like this after first run?

[AlMorr Ambassador Graduate]

Congratulations on completing run 1 of week 1 of C25K, however, your description of your first run suggests that you have ran too fast, for run number two, take a extra day off, drink plenty of water the day before you run and some before you run and run it a little slower than you did today, good luck.

[Valmc58 in reply to AlMorr]

Thanks I'll try that,.

[Instructor57 Graduate]

I did .

And for me, I believe the reason was I did not do the Dynamic excercises before my run .

I ended up with ice packs on my thighs all the next day .

I did however manage to get out after the one rest day .

I did the dynamic warm ups ever since and had no further issues.

Hope that helps

[Valmc58 in reply to Instructor57]

Where do I find them, must have missed that..

[Instructor57 Graduate in reply to Valmc58]

Here you are

runnersworld.com/health-inj...

[Valmc58 in reply to Instructor57]

Thanke, the final exercise picture isnt loading but I think i get the gist. Will do this next time.

[Valmc58 in reply to Instructor57]

Did warm up today, 2nd run will let, felt easier have to say.

[a_in_gsr Graduate]

for me definitely w1 was very tricky! I hadn't run in so long I think my legs had forgotten what it was like!! I too recommend going slower next time (i.e. slow enough that you can hold a conversation whilst running); but hopefully things will get better very soon.

I know for me even by the end of w1 things felt a lot better.

[Valmc58 in reply to a_in_gsr]

I thought I was doing slow but will keep a check on it

[limberlou Graduate]

Also try a warm bath in Epsom salts when you come back and after stretching. Then when you get out lie on your back with your legs up a wall for 20 mins. I found that helped when I started off. Drains the lactic acid back down towards the heart so it can be pumped away and dispersed.

[Valmc58 in reply to limberlou]

Thanks these replies are all very helpful.

[IannodaTruffe Mentor]

Welcome to the forum and well done

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.

[Valmc58]

Again I'm loving the support I'm getting here. The danger is being in so much pain I give up so the support is vital. Thanks for this Ian, I'll read up.

[Plattszo Graduate]

I can honestly say that my legs were most sore after w1r1 and probably for the first week. After that, body is less in shock and is becoming conditioned. Take it as a positive that your body is changing already. It's all good!! 😊😉