Rest days: Hello everyone, I did my first wk run... - Couch to 5K

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Rest days

Elsielove profile image
23 Replies

Hello everyone, I did my first wk run 1 on Monday. I am planning to run Mon, Weds, Fri. However my calf muscles are still really achy today and so I thought for the first wk I might have an extra rest day and run again tomorrow? Then just repeat W1 properly next wk when I’ve got more used to it, has anyone else done that or got advice about the muscle pain…. My body is in shock lol 😂 I made sure I stretched afterwards but not before as I read somewhere that warms us up wrong for running….. have I done that right 🙄😂 thanks in advance and keep running 🤘

23 Replies
MissUnderstanding profile image
MissUnderstandingAdministrator

It’s absolutely fine to take extra rest days whenever you need them. It’s better in many ways to listen to your body than try and force yourself out on fixed days when you’re better not running. I would try and do something gentle today (like walking or swimming) if you can. It will help your legs recover. There’s no need to repeat week 1 if you’ve completed all the runs. You can always do that if you want to but there’s no requirement to do the runs over seven days. Those aches will most likely get much better as you get used to running again and the programme builds up gradually.

You’re right that static stretches aren’t recommend for warning up with but it’s a good idea to do some dynamic ones. There are the ones linked in the programme guide.

runnersworld.com/health-inj...

Really good luck for your next run! 🏃‍♀️🏃‍♀️🏃‍♀️

Elsielove profile image
Elsielove in reply to MissUnderstanding

Thank you 🙂

Roxdog profile image
RoxdogGraduate

Well done! I often took an extra rest day when I did the programme. As long as the extra rest day doesn't extend into several days, you shouldn't have to repeat rubs, unless you want to. It's normal to feel a bit achy as your body gets used to running. As long as it's not pain it's fine.Good luck.

Elsielove profile image
Elsielove in reply to Roxdog

Thanks 🙂

Cmoi profile image
CmoiAmbassador

Hi  Elsielove , as well as adding in pre-run dynamic stretches, and ensuring you're running slowly, you might also want to check your hydration. If I don't drink enough water my calves tell me about it!

The programme guide, if you haven't already read it, has loads of useful information. It's here: healthunlocked.com/couchto5...

Happy running!

Elsielove profile image
Elsielove in reply to Cmoi

Thank you 🙂

nowster profile image
nowsterGraduate

As others have said, rest days are not optional, but strongly encouraged. If you need extra rest days, for whatever reason, take them.

When I did my third attempt at starting Couch To 5K (the first two fizzled out at the end of weeks 1 and 2 respectively), I did four Week 1 runs spread over two weeks. Then I moved on to Week 2 and ran almost every other day through the subsequent runs of the programme, with the occasional two day break. I completed on my third attempt.

Elsielove profile image
Elsielove in reply to nowster

I love that idea 😍 thank you

Mezzysu profile image
MezzysuGraduate

Well done for starting C25k. When I started I had the same problem with my calf and was told to drink plenty of water. The other thing that helped me was doing this exercise to strengthen my calves. I found it was effective rather quickly and still do it. I do about 10 on each leg. youtube.com/shorts/YTXPPFjZ...

I hope you find it helps.

Elsielove profile image
Elsielove in reply to Mezzysu

Thanks 😊

CH951 profile image
CH951

Hi just do wot u can,steady away,u will get their xx

Elsielove profile image
Elsielove in reply to CH951

Thank you 😊

Comte profile image
ComteGraduate

Rest days are essential and should be taken whenever necessary. Never run if something is painful. Although it is a good idea to run on planned days of the week, it should not be adhered to rigidly if you are having leg pains. We are not machines that can do anything anytime and sufficient rest days are essential. At the moment after a short run on Monday this week, and a lot of exercise in the preceding days, I am having to rest for Tuesday, Wednesday and probably today Thursday, 3 rest days. One has to listen to one's body.

Incidently, the first run of Week 1of C25K is not easy if one is not used to running so it is not surprising that at the first run of the programme you have leg pains.

Elsielove profile image
Elsielove in reply to Comte

Thank you 🙂

MrBassmanjazz profile image
MrBassmanjazzGraduate

Hi Elsielove. I do Mon - Wed - Fri. I find it works really well for me. Makes it odd to run on an other day, though.

Elsielove profile image
Elsielove in reply to MrBassmanjazz

Hi, yea I am gonna do Mon, Weds, Fri eventually but for this week and next I am going to take some advice from above… get used to it slowly and maybe do 4 runs for wk 1 over a 2 wk period then start the proper routine. How far along are you? Thanks for your comment 🙂

MrBassmanjazz profile image
MrBassmanjazzGraduate in reply to Elsielove

Hi Elsielove. I completed July a year ago. Still doing Mon, Wed, Fri injury, weather and life permitting. I finish work at 16:15 on those days, so can get a run in before tea time.

Trust the program - you'll be fine.

Elsielove profile image
Elsielove in reply to MrBassmanjazz

Thanks 🙂

Elsielove profile image
Elsielove

Thanks everyone for comments and advice. I found it really helpful and did my second run today, which felt easier even with calf muscle aches 😊 I think I was more relaxed physically in my body today which probably helped

MissUnderstanding profile image
MissUnderstandingAdministrator in reply to Elsielove

Excellent! I had one of my best ever runs after graduating with achey legs (from the gym). It forced me to properly slow down and I ended up going further than ever before! Couch to 5k is all about time on your feet, not distance but it is best run at that lovely conversational pace that I’d been struggling to find. Maybe your achey calves had a similar effect!

Elsielove profile image
Elsielove in reply to MissUnderstanding

yes, I think so! I was mindful to keep my body straight and head up but fairly relaxed nothing tensed up, and I was just more bobbing along than running, with feet pretty much under me rather than strides if that makes sense 😂 I enjoyed it more today n just felt like it was more comfortable than the first attempt lol. I did try this before a few years ago but I can’t really remember what it was like, so learning how to do it all over again

Leotigris profile image
LeotigrisGraduate

I remember I found the first run of week 1 the hardest of them all. So don't worry, it will get easier.

Elsielove profile image
Elsielove in reply to Leotigris

Thank you 🙂

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