Sore glutes

[SarahJ1410]

I am on week 8, going great and I'm loving couch to 5k. My speed is slow but I'm OK with that. Hoping to get faster as my fitness gets better. This is the same for my swims too, I feel running is helping my swimming and swimming is helping my running. Been doing some weights too to help.with strength. I feel I'm very good at stretching, hold each stretch for 20 seconds. I'm due to run today and my but is killing me. I've been massaging my glutes and illotibial band with a form roller but it's still feels sore today. What do people do for sore muscles other than stretch and massage?

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

Forget about speed. Counterintuitively, it is an easy conversational pace running that builds your stamina and endurance, not fast running.

You need to do the correct stretches. Dynamic for pre run and static for post run. They are not ideally interchangeable. There are links to both in this guide to the plan, which 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.

[SarahJ1410 in reply to IannodaTruffe]

Thank you so much. I will take a look at the links now.

[Couchpotato2 Graduate]

Hi, well done on your journey so far. You are right not to worry about speed, it’s actually much better to focus on consistency and enjoyment

The swimming will definitely help you with running and the reverse. Have you come across NRC app? You might enjoy it once you graduate. Yesterday I did the running and yoga and the discussion on it was exactly that, how cross training helps each sport.

I do all the stretches mentionned in that link and for me I add the yoga pigeon pose which helps my butt. Some regular gentle stretching will help I’m sure.

Happy butt recovery and well done on your journey

[SarahJ1410 in reply to Couchpotato2]

Hi. No not heard of that app. I suppose have a look onto that and here's to an Happy butt recovery 🤣

[Couchpotato2 Graduate in reply to SarahJ1410]

it's a free app and there is any length of running starting with 1 minute!

[Instructor57 Graduate]

Well done on your progress so far !Firstly take on board the advice given by IannodaTruffe regarding the types of stretches to do when!

I would also say that if I have any new areas of concern (assuming I'm already doing the earlier mentioned excercises) then my next port of call would always be James dunne on YouTube!

Check him out with this glute foam roll !

youtu.be/lXGnSJ63_vM(Not working as expected?)

[SarahJ1410 in reply to Instructor57]

Thank you, this of perfect.

[Instructor57 Graduate in reply to SarahJ1410]

Hope it helps 👍

[Bello543]

Get a decent foam rollers with spikes e.g rumble roller. Also sitting on ground with foot over opposite leg flat on floor is a good glut stretch with. Your knee bent and other leg straight. You'll find one thats good for you. It bands are hard to stretch as you know. Combine strength work. but also rest days and also roll your gluts. I dont have any bum muscles and they don't get sore from running so lucky you!

[SarahJ1410 in reply to Bello543]

Ooh not tried that stretch, I'll give that one a go to. Thank you.

[Aerialgazelle Graduate]

A hot bath!

[Hidden]

Hiya I too struggled with sore glutes and hamstrings, stretching and foam rolling definately helped, for me it was just my body adapting to running. It does come and after some time you'll find the pain eases as your body adapts. The cross training also really does help you to strengthen.

I have found a regular sports massage also helps, but then at my age I need all the help I can get! 😀

I did C25k then increased mileage to eventually completing a HM and I learned that patience and consistency is the key, If I pushed too hard too soon I would end up too sore and would have to take extra rest days. Running is a long game if that makes sense but you are doing all of the right things.

Good luck and happy running 🙂

[SarahJ1410 in reply to Hidden]

Thank you, your journey sounds amazing getting from c25k to HM. Wow. 😀

[Hidden in reply to SarahJ1410]

Thank you, I thoroughly enjoyed every minute even the sore bits, and I'm still learning 🙂All the best