Week 8 run 1

[Soozy16]

I’ve just done my first run for week 8! Legs are aching now just got to finish the kids packed lunches then off to school! Does it get any easier? 🤣

[Instructor57 Graduate]

It certainly got easier after my week 8 run 1 as I ended up on the injury couch for 16 days and had 2 osteopath and 1 sports physio appointment !

I took the invitation to speed up for the last minute too far !

So yes , after that it got easier (and slower) 😁

[Soozy16 Graduate in reply to Instructor57]

Poor you! I’m like you gotta be kidding me... pushing myself to go faster? I don’t think so. I am no hare! 🤣

[nowster Graduate]

Yes it does. You're still at the stage where the C25K programme is stretching you.

It'll be several weeks after graduation before your body properly catches up with the sudden increase in activity you've given it. You've gone from no running six weeks ago to running continuously for 28 minutes.

[UnfitNoMore Graduate]

Great job. Yes, it gets easier! My legs only ache these days if I have pushed my endurance up, or after a speed session. It takes some months for the muscles to become fully conditioned to our running, but the aches should start to ease quite soon. After graduation you should do some consolidation work, and then you will probably feel the difference as you won’t be pushing your endurance up every week.

[IannodaTruffe Mentor]

Well done.

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.