Completed Day 1 on Sunday....was a struggle but i did it. Aiming for day 2 tonight however in pain at front of thighs. Is this expected.

[DnEv]

Overweight and not exercised in years.

[Pinkpig20 Graduate]

Make sure you are doing stretches after each session. You probably will get some aches as your body gets used to the exercise & builds strength. Leave an extra day between sessions if you need to.

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

Some aches are inevitable but post run static stretching will make a huge difference.

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.

[Kish247 Graduate in reply to IannodaTruffe]

Hydrate today for tomorrow’s run

Hydrate today for tomorrow’s run

Hydrate today for tomorrow’s run

[DnEv in reply to Kish247]

Definitely not enough water going in - need to decrease the caffeine!

[DnEv in reply to IannodaTruffe]

thankyou fo rthe link will take a look - your reply is very motivating

[Jigglyjiggly_puff]

Hi! I had the same problem! I did a few stretches and kinda ignored the problem then after week 5 I had very painful clicking knee's. My friend at work who runs 4 marathons a year told me to use a foam roller on my thighs, calves, hips and glutes. After 2 days of doing this my knees were fine! I've been using the foam roller once or twice a week. It hurts but its worth it! Well done and keep going! You got this!!!!!

[DnEv in reply to Jigglyjiggly_puff]

I will definitely look into this if there is no improvement - foam roller who would have thought?

[Hidden]

Don’t worry about having an extra day off.

[DnEv in reply to Hidden]

thankyou will consider it if it gets any worse

[nowster Graduate]

Pain in front of thighs... Is it sharp or a dull ache? Is it there all the time or only when you move in certain ways?

You are allowed to rest more than one day between run days. You might need more rest days at the start of the course than later on.

If it's really difficult to run at the moment, do the same timings as C25K week 1 but go from normal walk during the walk bits to a very brisk walk in the "run" bits. These sessions won't count towards the C25K, but they'll get your muscles more used to the movement.

Remember also that you're not supposed to be sprinting in the runs, just a gentle jog.