Tense achy legs

[Couchiopot]

Just tried wk5 run 4 and I couldn’t complete it (stopped at 17mins). My calves become so sore and tense. I’ve had gait analysis done and got some great trainers. I stretch everyday, walk on rest days and I’ve just started foam rolling. I feel like I could have pushed to 20 mins as my breathing is fine but my legs hurt so much 🥺 what else can I do?

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress, although I don't recognise W5R4 as being part of the NHS C25k programme.

You say you stretch, but are you doing appropriate stretches. Pre run stretching should be dynamic, while post run should be static. They are not the same thing and should not be confused.

How is your hydration? Heavy legs can be symptomatic of poor hydration. As a runner you need to intake a minimum of 2.5 -3 litres of fluid each and every day, running or not, as mentioned in the guide.

This guide to the plan is essential reading healthunlocked.com/couchto5....

and includes advice on minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.

Enjoy your journey.

[Couchiopot in reply to IannodaTruffe]

Thank you, I meant wk5 run 3. I think I’m going to take a few rest days and really focus on recovery for my legs. I do think I’ve been lacking on the hydration front at the moment! I just really can’t wait to be at the point were a nice jog just feels second nature and not gruelling.

[IannodaTruffe Mentor in reply to Couchiopot]

This FAQ Post about hydration may help you understand the critical nature of being well watered healthunlocked.com/couchto5...

[Instructor57 Graduate]

Well done on giving it at go !As previously mentioned it is important if you are doing warmup excercises that they are the 'Dynamic' ones (As mentioned in the guide) and Not static .

And I would suggest the leg issues could very likely to be related to dehydration.

You really need to be drinking around 2.5 litres a day , even on non run days.

This will make a huge difference to how your legs feel .

And of course , take the runs at a conversational pace .

These things are crucial to your success but very often overlooked or dismissed.

Take that onboard and you'll smash it 😁

Good luck

[John_W Graduate Ambassador]

Have you watched this? With you being relatively young for these parts, at 25, I wonder if you what you think is a jog, is actually a run?

youtube.com/watch?v=tVJva1q...(Not working as expected?)

youtube.com/watch?v=9L2b2kh...(Not working as expected?)

[Couchiopot]

I think I need to stretch a lot more before my runs especially since I was doing mainly static stretching. I’m jogging very slow, so just going to keep working on my warm ups and recovery to see if it helps! And drink more water. Thanks everyone!