Is this normal?

[Chocaholi]

I have just completed run 3 of week 5 ……. Still actually can’t believe I did it but the program really is designed to prepare you for it . Anyway, my hips are a bit sore and this is the first time I’ve felt that sort of pain since starting . Is this to be expected or did I do something wrong when running or after running ? I don’t want it to hinder progression to week 6 . Any tips welcome 🙏 .Thank you 😉

[PlasticUnitedFan Graduate]

Awesome job on getting this far Choca. Sadly I can’t give you any Hip tips but I’m sure others will be along soon with advice on any similar issues or possible tips. Good luck

[GoGo_JoJo Graduate]

Your body is adapting, it is going to grumble here and there until it gets used to it

Post run stretches are important. I also find hip rotations very good for easing all the muscles around that area 👍🏻

[UnfitNoMore Graduate]

Pretty normal, yes. Don’t be afraid to take extra rest days if any pain persists. NHS Strength and Flex on rest days, other cross training if you prefer, make sure you work areas above and below any niggles, sometimes the symptom and the cause are in different places.

Careful with the intervals that you now face, keep the pace down and you’ll be fine… but they do have a habit of catching out overconfident C25Kers!

Happy running.

[molly1973 Graduate]

Hi Chocaholi: I have had achey hips but the main area is across the front of my hips. This is my hip flexor muscles complaining because I am driving my running by lifting my knees more than pushing off from the ground behind me, as it were. For me, this improves if I think about the push off a bit more, squeezing my glutes. If I do some glutes and hamstring stretches and contractions (hip extension- backwards - with rotation outwards) it gets them a bit more ‘switched on’ before I use them. For me it’s a muscle imbalance that is very much a work in progress. Of course your hip discomfort may be different, but I think this is pretty common. As UnfitNoMore has pointed out, strengthening and stretching on non-running days should help 👍