Running after hard day

[NFJC]

I have finished second run of week 4. Yesterday was a long day and quite physically demanding - so many jobs and not a minute to sit down. Even though I was reasonably fit before I started the program, it was harder today.

I feel great, but muscles are bit sore. And just wish to stay cosy :).

How do you help sore muscles to recover ?

[nowster Graduate]

Do you do any stretches after the run?

These are the ones I do: web.archive.org/web/2022032...

(Internet Archive Wayback Machine link as I don't think the current set of stretches on the site are as good as the old set was.)

[NFJC in reply to nowster]

I love doing stretches, but rarely have time . I really should be doing more of that. Thank you !

[nowster Graduate in reply to NFJC]

That set can be done in less than 10 minutes.

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

Everything going on in our lives can impact on our performance as a runner. Restedness, hydration and nutrition are at the top of my list of variables that need to be optimised to enable enjoyable running.

This FAQ post expands on the theme. healthunlocked.com/couchto5...

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.

[NFJC in reply to IannodaTruffe]

Thanks million times ! So much valuable information in that article ! Advice on running shoes, on R.I.C.E. and muscle training was very helpful. Great community, so supportive.

[Liono Graduate]

I find a soak in the bath with epsom salts seems to help.

[NFJC in reply to Liono]

Yes, it would be my first choice. Never did it with Epsom salt, should try!

[Liono Graduate in reply to NFJC]

Can recommend the Dr Teals Recovery one!

[Roxdog Graduate]

Well done! I am repeating cto5k after a short break, and am on the same run as you. Having been a runner for a couple of years before my enforced break, stretching is the key! I found the stretches recommended on the programme to be helpful, but have built in different ones too. There are lots of YouTube videos for post- run stretches and I find that skimping on them is not a great idea! Good luck.

[NFJC]

Thank you! I did 5he run today. Strangely, despite feeling a bit rough, it felt great once i started running. Energy from nowhere and had a great fun! And I did some stretching :). In fact, I love stretching, just never have enough time :). Finished Week 4!