Sore Muscles after 10 months of running!

[Muhaddisa]

Hello! I hope everybody is doing fine. I started my running program Couch To 5K in February 2020 and I have been running since then. Beginning few months were hard for me because of muscle soreness in legs and stamina. After 2 months of constant running, I felt great and used to complete full 30 mins running non-stop. Recently I am experiencing some issues with my running duration. I can barely run for 15 minutes because the pain in my muscles is just unbearable and it compels me to take 3 mins brisk walk as breaks between my running. I am really confused as why this is happening to me now despite being a consistent runner for 10 months approximately. Really feeling disappointed at my productivity level. Can you guys suggest me something about this? I need help ASAP. Your support will be highly appreciated.

Thank you!

[IannodaTruffe Mentor]

How is your 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.

Do you stretch after every run?

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.

[Muhaddisa in reply to IannodaTruffe]

Yes you are right, my hydration is not as good as it was supposed to be. I used to drink many glasses of water in summer and it was going all good. Its winter now so I become less thirsty these days and my water intake is low. I will keep a reminder with me daily from today. As long as post running stretches is concerned, I stretch after a long run but mild stretches. Really thank you for the help!

[IannodaTruffe Mentor in reply to Muhaddisa]

This post about the crucial nature of adequate water intake may be helpful healthunlocked.com/couchto5...