Ongoing tiredness /ache in legs

[Potnoodle10]

Ran W5R1 on Wednesday, and was a bit alarmed when Laura told me that by now my body should be recovering more easily from the runs, because I don’t find this to be the case! I put off Friday’s run because of my tired/aching legs and am just wondering if I should attempt a run today. They’re not so tired/aching that if I did run W5R2 today, I would really struggle, but I do fear compounding the tiredness/ache. I’m doing the pre and post-run stretches and running very slowly (at about walking pace). I’m also doing the NHS Stretch and Flex routines on non-run days. Do others find that a certain level of tiredness/ache in the legs is the norm? I know that we’re suppose to ‘listen’ to our bodies, but, as a newbie-ish runner, I’m not sure what I’m listening out for!

[Monaco4]

I try to run even when I'm tired and aching I just give myself an extra days rest and slow right down as I'm more concerned about finishing the course than running faster but be carefull and listen to your body that these aches don't become injuries ,im 58 and I know that I have to pace myself as my body is more prone to injury now, but I have to push myself otherwise I won't finish the course

[Potnoodle10 Graduate in reply to Monaco4]

I'm 50, so no spring chicken either! I'm conscious that I need to take care, as injury (through pushing too hard and too fast) has scuppered my C25K progress in the past. However, I'm also wary of taking too many days extra rest as I don't want to be losing my running mojo! I suppose it's a bit of a balancing act, isn't it!

[Instructor57 Graduate]

Are you fully hydrated ?

Dehydration can make your legs feel really heavy .

Ideally, as a runner you should aim to be drinking 2.5 to 3 litres of water a day, even on non run days

[Potnoodle10 Graduate in reply to Instructor57]

I'm possibly not drinking as much as I could be...it's definitely something I need to look at!

[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.

How is your diet and 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.

[Potnoodle10 Graduate in reply to IannodaTruffe]

Thanks for this. Although I am following the NHS post-stretch exercises immediately following a run, I've only been holding the stretches for 15 seconds and could probably put more effort in...will adjust. Will also up my fluid intake per your suggestion.

My diet is fairly healthy. I've recently switched to vegetarian (eggs, cheese, lentils) most days, although I continue to eat some chicken/fish. No fast food or takeaways, no alcohol, lots of peppermint tea. However, probably eat far too much sugar (sugary biscuits and puddings), and not enough fruit. Slightly concerned that with the reduced meat intake, I might not be getting enough protein. Is there anything specific I should be looking out for?

[IannodaTruffe Mentor in reply to Potnoodle10]

I am sure you are getting enough protein........ C25K is not considered heavy exercise.

This post about hydration stresses the crucial nature of adequate water intake healthunlocked.com/couchto5...

[Potnoodle10 Graduate in reply to IannodaTruffe]

Fab. Will take a look! Many thanks again.