Aching muscles

[Okayletsdothis]

Completed my first run today and I ache so much I can hardly move. Is this normal ?

[limberlou Graduate]

I think so. Have a nice hot Bath and do some stretches.After my first run I ached a lot ( even my shoulders!!!- I must have had my shoulders tense I think). Still not as bad as after my first Hoop Dance class!!! 🤣🤣😭

Someone recommended Epsom salts in my bath ( a lifesaver). Also when I get back from a run now I do some quad stretches, and calf stretches and squats. And then lie on my back with my legs raised ( up a wall so I am at a 90 degree angle) for 10 mins. This lets the lactic acidosis which has built up in you legs flow back to the heart and disperse naturally.

Then tomorrow have a nice walk to loosen up. If you look at IannodaTruffes introductory notes he suggests other stretches and gives really helpful advice too.

healthunlocked.com/couchto5...

Dont give up !! it gets easier 💪🏃🏼🏃‍♀️

[CJAY46 in reply to limberlou]

This is really helpful as I'm a newbie too, thanks.

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

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.

[Blossom- Graduate]

If you've not exercised for a while then your body has to get used to using muscles it hasn't used for a while. I would suggest doing a fair amount of pre run dynamic stretches for warm up and post run static stretches. I do yoga in between runs which helps. You probably were tense too so that would make you ache. Just go slow, relax and enjoy 🏃‍♀️🏃💥

[CJAY46]

Well done on your first run.. I have completed my second run and ache a little but it was cold and like Blossom mentioned I think I was more tense. I also followed the stretch exercises recommended by Iannoda and am sure that helps.. I found the second run tougher as I could feel my muscles were a little sore from the first, but I've not run since school which was over 30 years ago.. Shame on me lol. Well when I say run, I think its more of a jog but I'm following the guide.

[Asthmaticsnail Graduate]

Well done you. First week or so is hard, then you gradually move on and can’t believe you could be capable so quickly. Keep going!!! I really suffered with muscle soreness, but one thing I have found is buying a foam roller (£10/ £15 ish) and looked online for recovery workouts with a foam roller - this provided me with tremendous relief. Basically it’s a way to massage your own muscles. It’s deep and it hurts at the time but after you’ve finished the relief is wonderful. Even if I wasn’t running I’d roller myself every day as it is a nice feeling.

[2old4 Graduate]

After my W1R1 I ached like mad, then I found the warm down stretching link on the C25K app and have been doing them after every run - barely a twinge anymore! They take about 10mins and are so worth it. youtu.be/gL1pVRPueQk(Not working as expected?)

[Okayletsdothis]

Thanks for all your helpful tips. 2nd session today with sore muscles but I got through it even got myself a blister 🤨. Still brought the Epsom salts and some new running gear Let’sdothis 😉