Hello everyone, I'm new and just started this past wednesday.
The first run went very well, I was quite surprised.
I am really bummed out because I was unable go out for the second run on friday (yesterday) as planned because my thighs (just above my knees) where painfully aching and stiff.
I am wondering if this normal pain or if I am doing something wrong that cause this pain?
I feel like I would be capable to go out today (and really want to get out there) but it's now dark and I'm feeling a bit uncertain about running at night. Do you run at night?
Written by
Gizelelezig
Graduate
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Firstly, starting a new type of exercise is almost bound to lead to some muscle soreness in the beginning. Especially if you hadn't done any exercise at all before starting.
One thing that should help is to do as much stretching as you can after the warm down walk or when you get home (it doesn't matter if there is a bit of a delay in doing this, and especially as the weather gets colder, its best to do stretching in the warm but not too long as its best to stretch muscles when they are a bit warm).
I was lucky in that I did the first 7 weeks in the gym on a treadmill (was far to self conscious to venture out side!) and could do my stretches on the mats in the gym in the warm.
Another thing that might help avoid DOMS (delayed onset muscle soreness) - it certainly helped me - is if you can have a short swim either after a run or the next day.
It is good idea to do other activities on your "rest" (non running) days, things like swimming/aqua, weights, cycling, brisk walking, yoga, pilates all help) as it builds general fitness and strength and helps avoid injuries, but you might want to build up to this!
The idea is to do the programme every other day - many people do it 3 times a week so they know certain days of the week are their running days.
Sometimes I go out on a run still feeling a bit sore from a previous run but after a warm up this goes away.
You have to stay safe of course! Depending where you were thinking of running, you need to be seen, so high viz bright clothes, (I bought a cheap hi viz vest in the Pound shop!) are essential. You also have to see where you are going or you might trip and hurt yourself so have to eithe run in well lit areas or have a head torch! Have you got company, or if not, is there someone you can tell where you are going and check in with them when you get back?
As I said, I did my first 7 wks in the gym . When I ventured outside I ran on a local seafront promenade where there is plenty of light and plenty of people so I felt safe.
I know this is a big step but since it is much safer (and fun!) to run in company, is there a local running club you could join, as many welcome beginners!
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