W6 R1 repeat - Leg Pain

[Buster52]

Was going well on the C25K, but had a couple of mishaps early on. Both IT band pulls (1 x left thigh, 1 x right thigh), which slowed down my progress. Just had a month off due to the last IT band injury and then a bout of gastroenteritis and returned on Monday. Picked up at the beginning of week 6, which was where I stopped (W6 R3) but yesterday and today my legs are killing me. Nothing sinister, just real muscle aches.

Any ideas? Should I go back in the programme slightly, or should I carry on? Not really sure. Don't want to go back - thinking of repeating W6 R1 three times this week to get back into it and then take W6 again next week but a little lost if I am honest.

Thank you all in advance and really enjoying this running lark. Never thought I would hear myself say that

[Instructor57 Graduate]

sorry to hear of your injuries and then stomach problems! 🙁

it's always difficult after injury .

you don't usually loose fitness within the first 2 weeks

and then it would normally be a gradual decline .

i think all you can do is go out and try it as you have done , but if it's tough go back another week , no hard and fast rules , its whatever you are comfortable with !

good luck 👍

[Buster52 Graduate in reply to Instructor57]

Thank you for this. I don't want to drop back too far and will keep up the first run of week 6 this week and then plough on.

I have also been looking at alternative versions of weeks 7 & 8 from the Global Triathlon Network on youtube and like their versions, as they vary in those weeks. May try them instead of this version??? Will see how I go.

[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.

[Buster52 Graduate in reply to IannodaTruffe]

Thank you. Just did 5K fartlek of 1.5min on, 2 min off and it went well, legs loosened up initially, before feeling like lead

Will do the stretches now.

[IannodaTruffe Mentor in reply to Buster52]

Heavy legs can be symptomatic of poor hydration. As a runner you need to drink a minimum of 2.5 -3 litres of fluid each and every day, running or not, as mentioned in the guide.

[Buster52 Graduate in reply to IannodaTruffe]

Thats prob it. Had a gastric bug recently, so hydration is def an issue for me at the moment.

Thank you for your help, it is very welcome.

52 and never ran before, other than when made to at school and work, but during lockdown got the bug, the running bug not the other one and loving it.

[IannodaTruffe Mentor in reply to Buster52]

It changes lives.........have fun!

[Buster52 Graduate in reply to IannodaTruffe]

It has mine, 2 stone lighter and much fitter. Still a long way to go but grateful for all the support on here. Feel better, look better, live better......