Leg ache

[Monkeys40]

So my last run was really tough my legs were aching more than usual. I stretch before and after hoping to be ok when I go again 😟

[nowster Graduate]

Muscle discomfort is quite common at the start. At one point I had trouble climbing the stairs without using the handrail.

Are you resting for a day between runs?

[Monkeys40 in reply to nowster]

Sort of been to Blackpool pleasure beach today with the kids so don’t think that will help?

[nowster Graduate in reply to Monkeys40]

Only "sort of been"? 😉

One thing I remember about that place a few years ago is not to go on the Valhalla ride without having a complete change of clothes and shoes on hand.

If you're still sore tomorrow, have an extra rest day.

[Monkeys40 in reply to nowster]

We have done the Valhalla but it’s getting revamped not too keen about trying it out again though, cheers for the advice

[Instructor57 Graduate]

Hi, noticed you said you stretch before ?

You don't want to do static stretches with cold muscles,

Do the dynamic warmups here before you run .

runnersworld.com/health-inj...

[Monkeys40 in reply to Instructor57]

Thanks I will defo try this

[Instructor57 Graduate in reply to Monkeys40]

👍

[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.

Pre run stretching needs to be dynamic, as per the link you have been sent.

[Cockneymick Graduate]

From personal experience I would recommend stretches after each run 👊🏃‍♂️💖

[grumpyoldgirl Graduate]

As well as stretching, keeping hydrated makes a difference too. So make sure you drink plenty of water the day before a run day.

Can't advise on the Valhalla ride! 😬

[Monkeys40]

Haha yes must remember to drink plenty

[MAx1973]

I’m a Sport Therapist and I can tell

you that sometimes stretching won’t be enough. The pain may be because you have progressed your running sufficiently to have caused micro-tears in the muscle. This is normal, but whilst your muscles are undergoing the inflammatory phase, they will be difficult to work with. I advise Epsom salt baths if you can, and take an extra day off. A Spiky ball, tennis ball, or foam roller may help in the meantime. A sports massage would help massively. Some of my best performances have been after a longer break because my muscles have had time to repair and strengthen themselves. Remember, that rest days are when the gains are effected.

[pilot52]

what part of your legs ache? and IT is correct, most people do not hold a stretch long enough....If you stretch your low back for instance...just hang and it will release. do not force your fingers to your toes....or bounce stretch.....this is a good rule for all cold stretching ...slow is important....most get impatient....everyone warms up at different rates....thats why the first part of any endurance exercise is crappy but then when you warm up you feel really good...good prep will equal good results...also cool down is important....have fun...Blue Skies.

[Monkeys40]

Thanks it’s my lower calf and ankles and feet but I have just changed to a running trainer maybe that’s got something to do with it. I am fine to start but struggle half way because of aching.

[Bettyyy2424]

Although it feels like I'm not keeping up with the programme having more than one day in between runs, I found it definitely helped. And although I'm not fast, I slowed down even more when starting the longer runs. Better to be slow and avoid injury. Do you warm up your ankles? That was new to me but it has helped and I don't feel like they will 'give way' on me. Newly fitted running shoes have also helped but I am prone to getting slight discomfort in my upper thigh both front and back but it stops once I've finished running. Warming down for 30 secs+ has also helped and legs don't ache too much during the day. Hope your new shoes 'bed' in soon!

[nowster Graduate in reply to Bettyyy2424]

There's no set rule that you should run every other day or three times per week, only that you run often enough that the fitness gains you make don't fade between the runs. Even once a week would be fine.

The "weeks" in C25K are just groupings of three runs which if you're running three times a week nicely fit to real weeks.

[Monkeys40 in reply to nowster]

I thought it had to be 3 times a week but think I will defo benefit having more than 1 day in between.