Week 3 Run 2

[LauraRuns]

I’m planning on doing Week 3 Run 2 later today but found that my thighs were really aching in the second three minute run during Week 3 Run 1. Have done some reading and am guessing this could be due to not drinking enough water or perhaps not breathing correctly? I didn’t feel like I was going particularly fast but maybe I need to slow down even more. Any tips appreciated!

[nowster Graduate]

Definitely slow down.

Are you doing any stretches after the run? eg.

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

[LottieMW Graduate]

The answer is always slow down! 😊

I’ve found that I still get achiness (is that even a word?!?) in my inner thighs at times (just completed W6).

Make sure you do a dynamic warm up, *before* you start the warm up walk...and defo the stretches after...making sure you concentrate on the aching bits 😊

Maybe some brisk walking on your rest/recovery days, and really stretch your legs as you go.

You’ll be fine 👍

[LauraRuns Graduate in reply to LottieMW]

Thanks for the tips! Will definitely give them a go

[IannodaTruffe Mentor]

Welcome to the forum and well done

on your progress.

Stretching immediately after every run, 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.

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.

[LauraRuns Graduate in reply to IannodaTruffe]

Thanks! Will definitely try holding my post run stretches for longer and see if that helps

[nowster Graduate in reply to LauraRuns]

Another thing to add to what IannodaTruffe has written: some sources suggest that repeating the static stretches (ie. doing the whole sequence up to three times) can also be beneficial. I'm sure physios have evil streaks. 😉

[IannodaTruffe Mentor in reply to nowster]

We have enough trouble getting people to do them once......but you are quite correct.

[Maxi80]

For a moment I thought it was Laura Muir with that user name lol