W1R1 repeat completed 💪👍😰

[Little_lizzie]

Morning all!

I have an issue that I hope you lovely guys might be able to assist with. I've just completed W1R1 redo as I'm not quiet ready for W2.

I did the work out, all eight 60 second runs with a stretch after each one, very happy, did the 5 minute warm down walk, and around 3 minutes of stretches.

This is the issue... the front of my thighs feel like my muscles are having mini electric shocks.. i don't think it's cramp, but could be.. its not uncomfortable it's just feels weird! It started as soon as i sat down... so at the moment I'm just gently heal and toe lifting to see if that helps...

Have you any advise... would putting ice on them help??

[Instructor57 Graduate]

A stretch after each one ! ?? 🤔

And did you already complete week 1 once ?

I'm confused 😂

[Little_lizzie in reply to Instructor57]

Hi!

Sorry, 😁😁I'll explain, I started last week but struggled with the 60 second runs, it's only on R3 I did all eight 60 second runs, as advised on here, I should repeat W1 cos I don't be able to run the 90 seconds if I can only just do the 60.

Yes, after each run I did a gentle stretch because it felt like a possible cramp was going to happen...

Lizzie x

[Instructor57 Graduate in reply to Little_lizzie]

Ok, I understand.

As far as the thigh issue is concerned , are you doing the dynamic warm up excercises before you go out to run ?

Find them here

runnersworld.com/health-inj...

I had thigh issues when I first started on week 1.

But after doing the warm ups it was ok .

I also used ice on them after my first run and I certainly helped me .

Hope this helps 👍

[Little_lizzie in reply to Instructor57]

I will admit and say no I'm not doing warm up before 😳.. but i will now!! 👍

I did wonder about ice... three only down side is i hate any kind of cold 🥶

Lizzie x

[nowster Graduate]

You shouldn't stop moving when transitioning from the run phase to the brisk walk phase.

[Little_lizzie in reply to nowster]

Right oky doky.. thanks xx

[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

[Little_lizzie in reply to IannodaTruffe]

So was doing the right thing, even though it stops the flow from run to walk?

I'll have a read of the link, thanks

Lizzie x

[IannodaTruffe Mentor in reply to Little_lizzie]

You do your stretches at the end of the workout.

Do all the walk/run intervals, then stretch.

[Little_lizzie in reply to IannodaTruffe]

Got ya! I misunderstood...

Thanks again...

Lizzie x