Wobbly legs.

[Chuch]

I just finished W6R3 and my legs are very wobbly.

It was ok when I was still running, but as soon I finished running and did the 5 minutes cool down walk, my legs got very shaky and my knies felt a bit sore. I thought I will not make it back home.

So far I did the first 4 weeks without a days break (it is the 3rd time I am trying to finish the couch to 5K and never made it past W6R2), but since W5 I have a rest day between each run.

I am wondering now if I am overdoing it and should give my body more time to rest? And at the same time I am worried that I will loose my flow if I change my routine now. Any ideas/advise on this? Thank you in advance. 😃

[AlMorr Ambassador Graduate]

Congratulations on completing run 3 of week 6, you are now officially a runner BUT as you are feeling the effects of that run I would advise you to take a few extra days off running as the 3 runs of week 7 are also 25 minutes long, perhaps run two times a week rather than 3, wait until this heatwave is over, especially if you live in the south of the UK.

When you do run, run 1 of week 7, drink plenty of water the day before you run and some just before, run it a little slower than you ran run 3 of week 6, hopefully your legs won't be as wobbly as they were on your last 25 minute run.

[Chuch in reply to AlMorr]

Thank you’re your replay. Yes, I think I will take it slower from now on, as my legs obviously want to tell me something.

[AlMorr Ambassador Graduate in reply to Chuch]

👍

[Instructor57 Graduate]

Did you say you did 4 weeks without a days break !!!

That's an absolute NO NO

You need a minimum one day rest between runs .

No wonder your legs are complaining.

You are very likely to end up with s serious injury if you don't take the rest days

[Chuch in reply to Instructor57]

Thank you for your replay. I know, but it was so much fun to run. I‘ll take more rest days from now on.

[Instructor57 Graduate in reply to Chuch]

Not so much fun if your out for 6 months though !

Glad to hear your going to take more rest 👍

[nowster Graduate]

Slightly wobbly legs about an hour or so after running is quite normal. Major wobbly legs during the cool-down walk is not. TAKE REST DAYS.

[Chuch in reply to nowster]

Thank you for your answer. I‘ll take more rest days from now on!

[nowster Graduate in reply to Chuch]

I'm currently running every other day, which would have me graduating on Wednesday 26 August. If that date slips, that's fine. I'll listen to my body.

[IannodaTruffe Mentor]

Welcome to the forum and well done

on your progress.........but rest days are essential......not just for wimps.

When you run, the impact creates microtears in your muscles, which repair and strengthen on your rest days, not while running. Without rest, repair and strengthening are compromised and injury risk increased.

If you want to be the best runner that you can be, then do non impact cross training on your rest days, which will be far more beneficial than running every day. It is not recommended for new runners to run on consecutive days until they have a minimum of six months regular running on their legs.

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.

[Chuch in reply to IannodaTruffe]

Thank you so much for your advise.

I will take longer rest periods from now on. I really felt my legs talking to me today and telling me off for doing too much.

It‘s a shame, that there is no advise about stretching on the NHS Couch to 5K App.

I only found out about the importance by following on this forum.

Thanks again, C.