Week 1 - Thigh Pain!

[AdamCR7]

So I have been regularly cycling at least once a week (minimum 20miles) for the last few years and have decided since December 2021 I will start running.

Whilst I didn't start I have been pace walking at least 2-4 miles three times a week whilst still cycling once a week for the past 6 weeks.

In the past, some years back, when I would try to run my legs, hips, chest and feet would really ache so I always put it down that I was not a runner.

Yesterday, whilst on holiday in Scotland, I decided to start running.

Whilst I had been pace walking and cycling for the past 6weeks I decided to see how I get on just running slowly for 2 miles.

I managed the 2 miles over 22 minutes and generally felt ok however my right foot felt a little uncomfortable and my left lower thigh (just above the knee cap) felt also uncomfortable.

Today I have woken up feeling very lethargic (had a crazy long sleep, which I never do) and both my thighs, especially my left thigh feel very sore.

I wanted to get a baseline on my fitness before starting the couch to 5k hence I went into a straight nonstop run, maybe in hindsight, it was not a sensible decision.

I will give it a day rest and officially start the Couch to 5k program tomorrow.

Is the pain normal?

[Instructor57 Graduate]

Welcome to the forum and the program.Hmm ... A 2 mile run would not be the recommended route to take as an introduction to running .

As a cyclist you may have a decent aerobic capacity , however , running is high impact, your joints are not used to that .

It takes time to build up your strength and resistance to injury .

The first thing I would suggest is give yourself a day or 2 rest !

Then have a read of the program guide .

healthunlocked.com/couchto5...

I would also suggest starting the program from the beginning , paying particular attention to advice in the guide around stretching and hydration .

Enjoy the program.

[IannodaTruffe Mentor]

Welcome to the forum.

C25k is designed for beginners........so if you can brisk walk for thirty minutes, then you will cope.

Running uses muscles very differently to walking or cycling and the impact takes its toll.

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.

Stick to the plan and keep in mind that your aerobic base will develop more effectively at an easy conversational pace than it will if you push harder.

Check out the guide linked to above and enjoy your journey.

[John_W Graduate Ambassador]

Your pain is perfectly normal for someone who's just run 2 miles non-stop in 22 minutes having not been a runner before.

If you're doing a long bike ride every week and generally being 'active', I suspect you think C25K is some quite serious training program designed to get you running 5K in a reasonable quick time. If that is the case, then let us put you on the right path.

Despite the name, C25K is a time-based program - you are asked to run for 'X' minutes, eventually 3x 30 minutes in Week 9, regardless of what distance that is. Only 10% of people manage 5k in that time in Week 9.

However, that is only the beginning and many go onto to achieve 5 and then 10k and some go onto half and full marathons.

There is NO need to create a 'baseline of fitness' with a 2 mile continuous run ... Week 1 of C25K consists of 8x 1 minute jogs! You have your baseline fitness already.

Starting tomorrow is a good idea.

Oh... and take it very easy - very very easy. Nice slow jogging will suffice.