Leg muscle aches

[Shastu]

I just finished wk6 but my legs still feel very tight and my hips/buttocks also even when I use muscle rub before and after run. What can I do to relieve this as it’s slowing me down

[Tasha99 Graduate]

Are you stretching properly?

[Shastu in reply to Tasha99]

To be honest I don’t know! I stretch my leg out in front of me pushing down on my thigh to stretch my hamstrings if that counts?!

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

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.

Stretching immediately after every run, as linked to in the guide, 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.

Enjoy your journey.

[nowster Graduate]

The recommended post-run stretches are here:

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

Only do after a run, never "cold".