Any advice appreciated

[chezfoggy]

I'm new to running and before starting the couch to 5k I had never run before. I'm on week 4, run 2 and today was the first time I couldn't pyhsically complete it. My legs started aching as soon as I set off to the point where I had to stop after 2.5 minutes. Is this normal? Should I try again tomorrow or wait a couple of days?

[AlMorr Ambassador Graduate]

Perhaps you were not hydrated enough, drink plenty of water the day before you run and some just before you run, take a extra day off running, when you do run again, run a little slower than you did today, good luck.

[Tasha99 Graduate]

Take an extra day off and make sure you’re drinking plenty of water the day before running. As the intervals get longer, your pace should decrease too. Don’t overthink it. You’ll be good next time 😊

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

Have a rest tomorrow, then try again but slow right down.............you need to be able to speak clear ungasping sentences as you........if you cannot, you are going too fast.

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.

[Couchphoenix Graduate]

As well as the sound advice below. I have a drink and a banana about 30 mins before I go out, which gives me the energy I need.

Next time when you jog, in addition to going slowly (pacing yourself) concentrate on getting your breathing into a nice steady rhythm, the oxygen you take in acts as your fuel. I take a nice deep breath in through my mouth (not too quickly) then purse my lips slightly as I breathe out. Get this into a good rhythm and you’ll find that as you’re taking in sufficient oxygen, as you run, you won’t feel so out of breath....good luck, stay positive, you can do this chezfoggy 👍

[Newbie59 Graduate]

Don't worry too much about it. We all have good days and bad days. I was on my own until week 4 then I found this forum, when I read loads of good advice. I found out that I should be doing some dynamic stretches before each run, to prepare, and then a series of stretches held for 30 seconds after each run, to avoid stiffening up. All of these things help your body to cope with the new demands you are putting on it.

Good Luck with the running

[chezfoggy in reply to Newbie59]

Me too, i just searched online last night because I wasn't sure what to do. I've not been stretching either because I just thought the 5 minute warm up and cool down were enough but my legs have been sore, especially if I kneel down I just thought it was because I was unfit 🤣 thanks for the advice x

[Newbie59 Graduate in reply to chezfoggy]

Yes, you don't really need to be doing the stretches until you get to week 4. You've probably noticed it steps up a bit from then on! But don't worry, because the programme is planned so well, if you go slowly and take rest days in-between, your body recovers between your run days, and you will be amazed at how much easier it gets as time goes on. Personally, after week 5, I took two rest days after each run, and that helped.

[chezfoggy in reply to Newbie59]

Thank you, I'll start the stretches ASAP 😊