wow was not expecting that!!!

[ninjacat77]

Wow, I have compleated the first run and absolutely loved it !!!. I got off to a bumpy start as I kept hitting the power button and resetting or turning off the app, but the feeling of getting through the first run has made me realise how much I am gonna love this, but what I was not expecting is the aching legs the next day for such a little run, altho I did go for a ride along the seafront on my bike after my run and got caught coming back headwind and was a bit determined not to [get off and walk the rest of the way.

has anyone got any tips for the muscle ache the next day, please ???

it's the 2nd run tomorrow and I am still aching a bit but gonna go anyway !!! just take it a little easier tomorrow I am going to try and take some photos of my beautiful views on my run.

[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.

[Joggingonthewildside Graduate]

Well done ! Make sure you have at least one rest day between runs to let your muscles repair .. Happy running 🏃‍♀️

[SassyF Graduate]

Well done for starting! 😊

Epsom salt baths for the first week until I learned about the importance of stretches!

The pre/post stretches will help so much with the achey muscles.

[Sammie137]

Well done, no tips from me as i am still a complete novoce myself but good luck

[John_W Graduate Ambassador]

The muscle ache is entirely normal and will last 1-3 days - it's called DOMS: delayed onset muscle soreness. It's very common when those muscles havent been used for a long time.

As you get further into the program and your legs get used to it, you won't get the DOMS

[John_W Graduate Ambassador]

Well done and really happy that you got out finally and got it done.

[FrankyC Graduate]

Well done, so glad you enjoyed it. Doing the stretches after each run has helped me combat any aches n pains I had on my previous attempt to do C25K.

On the app the video can be found by clicking on the 🖤 icon and scrolling down. Hope this helps you too.

[ninjacat77 in reply to FrankyC]

thank you i used them today and yes yes yes it made such a difference, how are you getting on with your challenge's?,i have to say on the warm down walk home i was a little apprehensive thinking about what's in store for me next week, but excited !!!

[FrankyC Graduate in reply to ninjacat77]

I am really enjoying it so far this time.I was a bit worried about going from wk3 to wk4 and the step up to the next level but was surprised I did it without too much problem.

My mentor just keeps saying believe in the program and believe in yourself.

It works 💪😃👍💕