2nd run done

[Faerypills]

I'm on week 1 - day 2 completed yesterday and today im suffering with aches and pains. My knees are killing me. Any suggestions on how to recover faster or is it just best to rest and recover before my next run.

[AlMorr Ambassador Graduate]

Congratulations on starting C25K with run 1 and 2 of week 1, take all the runs slowly, perhaps you have been running a little too fast, you can repeat any runs or week's if you wish, drink plenty of water to avoid dehydration, no running on consecutive days as that could cause a injury, good luck for your running journey with C25K. 😊

[Faerypills in reply to AlMorr]

ah that's probably it. I did Sunday and Monday. Never again! Thanks for your support!

[IannodaTruffe Mentor in reply to Faerypills]

Please read the guide and follow the plan healthunlocked.com/couchto5... which contains information to get you safely through the programme.

It includes advice on minimising impact, reducing aches and pains as well as rest periods, stretching, hydration, etc all of which will help.

Enthusiasm is great but can easily lead to injury, which might stop you in your tracks for days, weeks or even months.

Stick to the plan and you are far less likely to have any problems.

Take care and you will keep running.

[Comte Graduate]

Definitely do not run on consecutive days until you are an experienced runner, well beyond C25K. Two or three runs a week, never on consecutive days, is the maximum when starting running. Congrats on starting the programme.

[Oldfloss Administrator Graduate]

First of all well done for being here.. welcome!

Now the link sent to you by IannodaTruffe is most important, and it is important that you read it!

One rest day at least between runs is essential and take more if necessary. Run slowly and steadily and never run through pain. All this is so new, and your body needs time to get used to what is happening.

If you read the pinned post you will find out how you can support the learning process

[Liono Graduate]

Definitely take extra rest days if you need them - one is an absolute minimum but I often took 2 or 3 if I needed to. There no rush after all. You can walk or cycle or swim on rest days if your knees allow but nothing high impact.

[Upsidaisy Graduate]

In the link provided by IannodaTruffe, you will read that unlike other exercises running actually causes some damage to the muscles, which repair and strengthen on rest days. It’s also really important to build up your running muscles to reduce your chances of injury and I would strongly recommend that you incorporate the strength and flex programme in the guide on your rest days.

If you follow all the good advice in the plan, and from your fellow runners on this forum, you will succeed! Good luck with your running journey amd most of all, take it slowly.

[MissUnderstanding Administrator Graduate]

Definitely take extra rest days until you feel ready. I worried about taking too big a break between runs but actually some of the best runs I’ve had have been after longer breaks.

Save the running on consecutive days until you’ve been at it a lot longer. There’s no rush.

[Ardenk Graduate]

Im on my second try of C25K im taking it much slower this time as my knees are knackered.

I went to a runners shop for trainers this time they put me on a treadmill and fitted me to my gate. Ill be honest thought I was being ripped off at the time but thought it was worth the risk, boy was I wrong its made a massive difference