DOMS Phenomenon.

[Baggieboy61]

I work with some decent runners. They are aware that I am embarking on this running journey and are happy to offer encouragement and advice. They asked me how I was coping with DOMS. I had no idea what they were talking about but could relate to what it was. I can say that this happens to me and was wondering if anyone else out there has the same experience of it.

[Annieapple Administrator Graduate]

🍏 Oh what a great place to work! Runners love run talk!

Delayed Onset Muscle Soreness (DOMS) is a common experience for new runners. It typically occurs 24-72 hours post-exercise and is characterized by muscle pain, stiffness, and tenderness.

Mild to moderate DOMS is normal, but if pain persists beyond 72 hours or is severe, it could indicate an injury rather than typical soreness. In these cases, it’s best to rest and consult a physio or GP

Our advice as ever on Couch 25K is to prevent DOMS

Follow the program guidelines of not running on consecutive days……only doing the prescribed minutes of running…. dynamic warm ups before running & cool down stretches afterwards…..following a strength & flex program of your choice. Cross training is also helpful. Don’t forget other basics like good trainers, running socks, shoelaces properly tied & a relaxed form when you run. Good hydration is essential too. When you reach the longer runs always start your runs slowly especially the first 10mins to give your body a chance to transition from the walking into the run. Relax & enjoy 😊 🏃‍♂️

⭐️ Thanks for raising the topic!

[Tremby]

Firstly, well done! I am also very new to this and have somehow now just completed Wk9 R1. I would have laughed if you had suggested I could "run" (slowly) for 30 mins- even just 2 weeks ago.For any aches I have had, I am using Youtube- Yoga with Adrienne the day after a run, or the same evening. That has really helped for me.

Best wishes to you.

[Annieapple Administrator Graduate in reply to Tremby]

🍏😊 Excellent 👌

[Tremby in reply to Annieapple]

Thank you, Annie. I will say- for whatever reason, I couldn't manage to complete Wk8 R3 the first time I tried, even though I had done 28 mins twice already.But just from this site and the general kindness and encouragement, I decided it was a "practice" instead of a "failure"- and I managed it two days later. So, thank you!

[Annieapple Administrator Graduate in reply to Tremby]

🍏👌Awesome Lady for persevering! Xx

[Jell6 Graduate]

Oddly enough I only really get it after gardening! Irishprincess did tell me to do stretches but I think if advanced planning/activity is required to do the gardening it would never get done. It's something I hate so DOMS it is!

[Irishprincess Graduate in reply to Jell6]

Haha I need to follow my own advice sometimes as I have injured myself yet again from gardening 🙄 It’s a jungle out there and always a battle 💪