Aching after very first run....

[DebsieB]

I started the program yesterday morning with the intention of going out on alternate days. However I'm really aching (tops of legs, hips,). First is it normal to ache like this and should I let the aching completely go before I tackle my second run? ....I don't want to get disheartened! Thank you.

[HappyH1]

I'm only on week3 so not very expert but I found the first run I did was the worst. I remember being so out of breathe and very, very achey afterwards. By week1 run3 it was much easier. I always make sure I leave a day of rest inbetween runs and I have Saturday and Sunday off! I've also found that it helps to do the 5 min walk before & after the runs. I also stretch after each run. Well done on getting out the house and completing your first run!!! It really is worth carrying on!

[DebsieB]

...week 3 seems a long way to off me, brilliant that you've kept motivated! Yes, I felt awful after the run but truly haven't exercised for such a long time (other than leisurely strolls with my dogs) so I suppose the aching is only to be expected. I'm excited to go again but if I have to wait an extra day in between then that what I'll do. Thank you.

[swanscot Graduate]

DebsieB, some aching is to be expected if you've suddenly used muscles in some way for the first time in a long time.

What is important to help prevent your muscles from becoming tight, and to reduce the aching in future, is to do some post-rtun stretching. This article in Runner's Worlds has good illustrations to demonstrate 8 basic stretches.

runnersworld.co.uk/staying-...

[Bongodrums Graduate]

Hi DebsieB I found week 1 the hardest. I was really scared by the prospect of longer runs but now I love it. You'll be amazed how your fitness will improve each time you run. Just take it easy and if you need an extra rest day don't worry just do it. I'm on week 6 now and have had some great advice from people on here. The longer the runs become the more rest days you may need. Everybody is different though so listen to your body. Good luck, let us know how you get on

[gdeann Graduate]

I felt like a 49 year old lady the first few weeks! Oh wait, I am a 49 year old lady! Great advice already given to you! For me, it helps to do some stretching prior to the run plus maybe incorporate a few extra minutes in of the warmup walk. I also try to take in more fluids the day I run. Great job getting started!

[Chewy]

I'm just starting week 6 and I still ache, it's a lot,lot better than it used to be and in weeks one and two I was a cripple the day after the runs (poetic license, I was a bit feeble).

If you need to take an extra day then take one, this isn't a race. You're doing the programme for you so do what you need to do. If all else fails have a chat with your GP but I suspect you won't need to get to that.

Good luck.

[Hezzabelle Graduate]

I found running very alien when I started. And on that very very first 60 seconds I had no idea what my natural running speed was.

I took off on almost a sprint and wanted to die 10 seconds in.

I soon worked out my natural pacing but found that that sudden surge of energy had took my body by surprise and it fought back by turning my legs to jelly for a good few hours after.

I did ache but 2 days later I thought I'd try as it would help loosen the muscles again.

I found it easier on the new two runs of that week as I knew what to expect and had learned the hard way not to overpush myself.

If you feel up to it, give it a try. They do say even a bad run is better than not doing it at all.

You'll know the difference between being a bit knackered but capable if you really try, to being really unable to complete the run for health or safety issues.

Listen to your body but challenge yourself and surprise yourself. Don't be hard on yourself and enjoy it.

The hard bit is making the decision and getting out to begin it. Well done, you've already overcome that.

Well done and good luck with the rest of your runs!