This week has been the most challenging for me. The muscle in my legs are in so much pain by the time I finish the first 5mins run. Today I walked a bit for the second 3 mins run to ease the pain and then continued. I was literally in tears as I ran the last 5mins.
I’m guessing it might be my posture but I don’t know how to fix it
Is anyone having this issue too?
Welcome to the forum and well done on your progress.
I would guess that you are running too fast, possibly are not wearing proper running shoes fitted after a gait analysis done at a specialist running shop, possibly poorly hydrated and not stretching after every run.............I may be wrong.
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.
Thanks so much. I actually just got new running shoes but it wasn’t fitted. I’d work on all the tips shared. Thanks
So the 1st question is trainers have you had a gait analysis, are you running in the shoes best suited to your needs and running form?
Are you warming up adequately prior to your running, cold muscles don't like exercise!
Water..... Hydration is a big part of all exercise, Ideally something around 2 or 2.5 litres a day will be a good fluid intake.
Are you stretching out those muscles after you've run
I do stretch after the run and not before because I walk 20mins to the park before I start my run. I’d try drinking more water. Thanks
Well done on your progress so far !Are you doing the post run stretches , and holding them for 30 seconds rather than the mentioned 15 ?
nhs.uk/live-well/exercise/h...
Might also be worth doing the pre run 'Dynamic excercises' also .
runnersworld.com/health-inj...
Other things to be aware of is your hydration !
Idealy drinking around 2.5 litres a day .
Even on non running days .
And how is your breathing on the runs ?
Could you hold a conversation while running ?
If not slow down .
These things should help !
The others have said it all and advice worth taking. Is just add that week 4 is a step up in time running and the week I battled through, take an extra day between runs for recovery, remember when you ran run 1of this week that was the longest you’d run in one go so your muscles might still be a bit tired at the start. The thing that helped me most long term was squats, I did 10 ooo and couldn’t believe how hard that was, so i did 10 the next day, I did them while brushing my teeth and after a while I found them easier so did 10 while the kettle was on for my morning tea as well. Now I do 10 here and there throughout the day and my legs are stronger, a friend just built a few more a day and did them all in one go, I tried that and did 80 and got really bored 😀
Good luck, have fun and once you are through week 4 week 5 is so much fun 🤩
Thanks for the tips
Oh dear! This doesn't sound very enjoyable at all. I'm sorry to hear how bad it was.
I agree with all the replies above. Additionally, in terms of running style, do you think you're jogging or actually running?
We recommend that people actually jog - so a gentle pitter-patter, small steps. Something like what's shown in the 2 videos below:
Week 4
Week 4 Done
Week 4 Run 2
Week 4 run 2 👍🏼
