Hiya and sorry for posting something so quickly again!
Question 1: yesterday I ran for the first time again after years of inactivity (W1R1 of C25K). It went rather well, but today I feel the sides (muscles) of my upper legs getting stiff. I am now wondering: when can I run again? I know today is a rest day. But can I run again tomorrow (despite my legs probably being even more stiff)? Should I take an extra second day of rest? What is the best option here?
Question 2: I read that you should not do running as a sole activity, but that you should cross train and for example also cycle. Do you guys do this? And do you do it on your rest days then or do you swap 1 run with cycling? Or how do I see this? And should I do this immediately from the start or only starting from a certain fitness level?
Congratulations on completing run 1 of week 1, you can do other exercises on non running days as well, I would advise you to take a extra day off running, if not more until your slight injury has healed.
If you read the guide to the plan linked to in my reply to your other post you will find recommendations for rest day activities. Even if you don't do formal cross training just keep moving to avoid muscle aches.
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.
If you do this you will minimise aches and be able to run on alternate days if you wish.
The minimum is to take a rest day the day after a run. You can take more days if needed.
Most people have sore muscles after the first few runs. I wouldn't be worried about that. You'll probably be fine the day after tomorrow.
As to what to do on non-running days: walking, cycling, weight-lifting, lion taming. Anything that doesn't involve the same sort of repetitive impact on the muscles/tendons/ligaments/bones that running does. I wouldn't recommend parkour, for instance.
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