Dreading week 4 run 3

[Mildred1]

So the first run of week 4 was 'okay, in that I finished it generally unscathed. Run 2 was 2 days ago and it was awful! I finished it just about but my lower legs were so extremely achy and I felt my calves tensing up. I've taken 2 rest days before run 3 tomorrow and dreading it! My legs feel fatigued still. Any tips for reducing lower leg ache??

[Hidden]

Mildred1 moreso now as it's cooler make sure you're stretching or warming up properly, maybe even look at compression sleeves or socks to help

[Mildred1 in reply to Hidden]

Thanks, definitely neglecting the warming up as I thought 5 minute walk was enough, but alas, no. I have some compression socks somewhere...

[Hidden in reply to Mildred1]

Great stuff Mildred1 that warm-up walk is a definite+ before your runs, but a few dynamic stretches even a warm up jog in the colder weather will help with that flexibility 🙂

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

Do not dread any run (follow the link in the guide to post about mental approach) but prepare well and stretch after every run.

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.

[Mildred1 in reply to IannodaTruffe]

Thank you so much, that is excellent info. I will be warming up and stretching more and see how it goes!

[John_W Graduate in reply to Mildred1]

The more effective your warm-up (keep that walk as brisk as possible), the better your run will feel. Make it 10 minutes if that helps. The idea is literally warm-up your muscles.

Avoid static stretching before you run - dynamic is much better, so jumps, jogs, star jumps etc.

[Buddhagal Graduate]

Hi Mildred...well done for getting out there, that's the hardest part. I see you've been given some good advice already re stretching, really does make a big difference 👍. And take your runs at a steady pace...just go slower...and then some. W4R3 will be absolutely fine....just look at how many Graduates there are on this forum. You're doing really well👍👍👏👏👏😁🦌🐢🐌🏃‍♀️🙋

[Mildred1]

Thank you for your replies. Have just finished w4r3 having properly warmed up and following the advice. It was so much easier and I finished without problems! I did go very slow. Now bring on week 5 ! 😃🏃‍♀️🏃‍♀️🧐