Dreamy

[Coffee_shop]

2 weeks in to my second couch to 5k journey, feeling my age. Everything aches for a couple of days after each run. Will it ache less as my muscles get stronger? On the plus side, this is the halfway point of our runs.

[Annieapple Administrator Graduate]

🍏 What a beautiful spot! If anything keeps you running that vista will! 🤩 The little aches do ease off & you can help strengthen your body by adding some strength & flex to your routine. Here is a link to explore Well done on getting to week 2. Many of us repeating the program enjoyed it more as we knew what to expect. Keep in touch & let us know! Xx

healthunlocked.com/strength...

[Oldfloss Administrator Graduate]

Hello...Well done and welcome... It has been a while since we saw you!

Have you done any running since you graduated?

Do please, check put the pinned post, which may, just refresh your memory.

healthunlocked.com/couchto5...

Those achy muscles are wondering what the heck is happening... maybe they have forgotten that to run, we need to give them and your whole running body, some tender loving care and support!

Do, please pop across to the Strength and Flex Forum. I am sure you must have visited there when you were here before. Loads of old and new exercises and links to help improve the strength of your running body! Exercises for that running mind set too!

You have a glorious location, so plenty of reasons to run there... and a bit of strength and stamina work will make it even better...

Looking forward to your posts!

[Yesletsgo Administrator Graduate]

First, I'm assuming you're talking dull, undramatic aches as opposed to localised actual pain. Pain always needs proper medical advice. If it's just aches then:

Did it ache as much last time you did C25K? Are you a whole lot older than when you did it previously?

Are you doing warm up and cool down stretches?

Are you drinking enough water?

What about your running shoes?

A lot of us were older when we did C25K and, at the age of 66 I don't ache after every run. Sometimes, if I do a longer or harder run there might be a 'good' ache but only rarely. This ache doesn't last very long.

Make sure you're properly warmed up before starting running then do static stretches to cool down after.

Staying properly hydrated will lubricate your joints. Drink plenty the day before you run.

How old are your running shoes? If they've lost their structure they won't help you and can cause injury. Are they still reasonably rigid from heel to toe? If you can fold them in half they're worn out and you need new ones.

Finally, if none of these simple things help go to your doctor or a physio to check nothing is wrong.

Hope it all gets sorted out.

[Bestsie_07]

Same here, just stepped into week 3 and everything aches, but I just see it as a reminder that I'm actually achieving my goal of completing this C25K 👍

[Over60sRunner Graduate]

I am repeating C25K after two years battling Long Covid and chronic fatigue.

I have just finished W2R3 and, despite the fact that I walk at least 30 minutes a day, my IT bands ache both during the run and for a full day after. I am planning to repeat Week 2 to make sure I'm ready to move on.

It took me 12 weeks to finish the program last time, and I suspect it will take me the same this time. Go at your own pace, be kind to yourself, and if you feel you need to repeat a run or even a week then go ahead and do it.

You will get there in the end. Well done for trudging on. It will get easier the further into the program you get but, I remember when I finally graduated I still felt pretty shattered after every run!

Try doing a decent walk and/or perhaps a bit of strength or stretching exercise on non-running days, I find it really helpful - maybe you could too?

[Bestsie_07 in reply to Over60sRunner]

Thank you for advice, very helpful

[Trailslogg Graduate]

I find that as I'm getting older a thorough warm-up and extensive stretching afterwards become more and more important. In my twenties and thirties still I'd just go straight into a run and after sprinting the last bit home flat-out, jump into the shower and that was it. No problem. Nowadays, though, I really need to ease into it and gradually cool down again, and especially spend a good 10-15 minutes doing static stretches afterwards - if I don't, I'm barely able to walk next day 😂