I may have started too fast

[SleepyFish]

I did W1R1 two days ago. I do a fair bit of cycling, so I thought it wouldn't be too hard, but that first 60 second run seemed to take for ever. I really enjoyed it, but I think it might take a few days for the pains to subside enough to do another run. Having since found this forum, I can see that I was probably running too fast. I ran at what feels like my natural pace, which worked fine when I was 20, but sadly not now that I'm 63. I'm looking forward to the next run, but I think it'll be just a swim tomorrow.

[Instructor57 Graduate]

Hello and welcome to the forum and the program !

Please have a read of the program guide .

healthunlocked.com/couchto5...

It's packed with information to help you get the best out of the program !

And yes, most people set off too fast at first.

Also to reduce the after run aches do make sure you are doing the post run stretches as advised in the guide.

nhs.uk/live-well/exercise/h...

Enjoy the journey !

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

Running and cycling use muscles very differently, so fitness from cycling will not directly transfer.

Do not underestimate the effect of impact on your body. When you run, unlike cycling, the impact creates microtears in your muscles, which repair and strengthen on your rest days, not while running. Without rest, repair and strengthening are compromised and injury risk increased.

Please read the guide. Stretching immediately after every run pulls out contractions in the muscles, avoiding carrying tension into the next run.

Enjoy your journey.

[Oldfloss Administrator Graduate]

Slow and steady is the way... !Please, do take the great advice offered and maybe head across to Catch up Corner too, where there a whole lot of us chatting there. New and more experienced runners too !I started at 65 and now still running at 71... slow and steady gets you to the most amazing places

[Zev1963 Graduate]

The replies here have it right. Definately start slow and steady. I also used to do a fair bit of cycling before I took up running, and was surprised it was not more of a help to running. I think you use quite a few different muscles for running compared to cycling. I now run regularly 10km Sunday, 5km Tuesday and Thursday, and now, since I cycle less often I find cycling quite hard work when I start cycling again from time to time. I'm sure that the aerobic fitness is helpful, but the muscles used are different

[Nomorechocolat]

Well done you for even starting, that's amazing in itself. I've just completed run 1 of week 4 and still enjoying it .

To me week1 was the hardest as I literally started from nothing in fact I did week 1 twice. What I have learnt is slow and steady really helps . Somewhere in wk 3 I think it tells you to visualise a person over a hedge just seeing your hat and while you are running they should only see your hat at a steady pace so it looks like you are walking. This made me slow down immediately so that I wasn't bobbing up and down too much and using up too much energy. Longevity is the key here I think.

Well done again

[SleepyFish]

Thanks everyone. It certainly looks like I was going too fast. I'll try some going-slower next time.