Running after couch to 5k

[Elbe]

Hi I’ve been still just running week 9s for a while. I’ve got aching legs below my knee so reverted to walking at the moment. I really ache. Don’t know how to get over it?

[IannodaTruffe Mentor]

Do you stretch after every run?

[Elbe Graduate in reply to IannodaTruffe]

I always do 5 minute walk after but maybe not enough stretching. I’ve been aching a bit everywhere hope it’s not arthtitus

[Elbe Graduate in reply to Elbe]

Below the knee is worse

[IannodaTruffe Mentor in reply to Elbe]

I started stretching after my first C25k run using these nhs.uk/live-well/exercise/h... and still do it religiously after every run.

I talked to my physio friend the other day, who advocates stretching after every run. In layman's language he told me when muscle groups or even individual muscles are pushed beyond their normal movements, they can contract and tighten, which can also put tension on adjoining tendons. By stretching immediately after every run, while muscles are warm and pliable, you can pull out these contractions, release the tensions and also improve blood flow, which aids the repair processes. Without stretching you can carry those tightnesses and tensions into the next session.

You might benefit from a foam roller.

Are you drinking an absolute minimum of 2 litres per day, even when not running?

[Elbe Graduate in reply to IannodaTruffe]

Hi

I do drink a lot of water. I think I’m going to get a foam roller. My friend said she swears by one. Going to have a body message to see if that’s helps too.

Thank you

[Millsie-J Graduate]

It’s really good to take a planned break from running every so often. Five days or so suits me, about every 8 weeks or so. I usually schedule it for when I know I will struggle to get a run in anyway. It might be worth thinking about.

As Iannoda says, stretching post run is a great habit to build.

[Elbe Graduate in reply to Millsie-J]

Thanks. Is it worth still walking? My husbands bought me a spinning bike and don’t want to use that at the moment.

[Millsie-J Graduate in reply to Elbe]

Oh yes do the five minute ( at least) walk too. You can stretch at home but whilst your muscles are still warm. I sometimes do a post-run yoga session on YouTube on my tv.......loads to choose from.

[Elbe Graduate in reply to Millsie-J]

Thanks

[GoogleMe Graduate]

Doesn't sound arthritic in nature... it doesn't sound as though it is your joints you are talking about.

I had a similar pain for decades... running pretty much cured mine! Not instantly, but possibly by the time I graduated. Brisk walking brings it on, as does tarmac... and so did the most expensive, most professionally fitted pair of running shoes I bought!

(I don't stretch directly after runs... but I do make sure I still do the walk at the end of the session and I do yoga at other times)

[Elbe Graduate in reply to GoogleMe]

Thanks. After a rest and weather getting better I will then be going to run on recreation area instead of road.