Week 2 run 1 can anyone give me advice?!

[Running4cake]

Hi everyone I'm a newbie to running.

I started C25k last week, I am a couch potato other than walking my dogs.

I found week 1 relatively easy and couldnt wait to get stuck into week 2!

So yesterday I completed run 1 of week 2, oh man it was so much tougher than I was anticipating, , I wasnt out of breath so much it was more my groin which started hurting midway through. My knees were feeling it too but the groin I really struggled with. I did finish but did so very slowly.

So now I'm not looking forward to next time . Should I warm up more or is it supposed to be this hard to begin with?!

[Instructor57 Graduate]

Hi, are you doing the dynamic warm up excercises BEFORE you run ?

runnersworld.com/health-inj...

And the stretches AFTER you run ?

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

[Running4cake in reply to Instructor57]

Hi,

I did a few stretches before but didnt do many as i thought the 5 minute walk was the warm up. I will definitely do those exercise before I go next, thank you.

I didnt warm down afterwards, only the 5 min walk.

🙈 Thank you!

[Instructor57 Graduate in reply to Running4cake]

It needs to be the dynamic warm ups before , NOT. static stretches , but I would suggest the stretches afterwards are the most important

[GailXrunning Graduate]

It feels quite a hit when these things ‘interrupt’ what felt to be going well until that point. I can identify with that (both knees and groin). Don’t run with pain. But at the same time, Don’t panic or give up either. Listen to your body.

The warm-up and -down 👍

Add dynamic pre-run stretches 👍

The post-run stretches 👍

Shorter stride during the run 👍

I also suggest never being afraid to take extra rest/ non-run days. 👍

They have a reason. For me it’s the difference between being able to run happily and end it all by building an injury.

[hamit Graduate]

Yes it hard when you start that's when I was told about Jananese slow running from a guy on this site, look it up on utube. It got me over the first couple of weeks and gradually I started to run normally. C25k worked for me at 71 and at 73 I am running 5k in under 35 mins so it will work for you. Remember c25k is not a race it's a process to get you fit and running. For my warming up I do the 5min walk plus a few 50 meter fast jogs before I start my run.

[Tasha99 Graduate]

Yes it’s that hard 🤣

[Running4cake]

Oh wow thank you for all the tips!

I left an extra day in between to recover a bit.

Did the warm ups and warm downs, and wow what a difference! No pain, didnt get too out of breath and now cant wait for the next one!

Thanks so much!