Newbie - Leg Pain

[Tony_S1]

Hi everyone, I've just started C25K and am on week 2 and really enjoying it. I have, however, noticed that both my legs seem to cramp early/mid way through my run and feel really heavy. I've been doing the warm up and cool down stretches, so just trying to figure out if there is anything else I can do. I've put it down to just being something new and it will get better over time, but It's getting to the point where I'm struggling to finish the final run due to the pain/discomfort that I'm experiencing. Has anyone else experienced this? If so, do you have any tips? Appreciate any feedback 🙂

[nowster Graduate]

Firstly, have you read the FAQ yet? healthunlocked.com/couchto5...

Secondly, how much fluids are you drinking each day? You will probably need to increase your intake to a minimum of 2 litres (4 pints) per day. Heavy legs is a common sign of not being hydrated enough.

Thirdly, what sort of stretches are you doing before the run? Static (held) stretches are not good to do during the warm up. They should only be used after exercise.

[Tony_S1 in reply to nowster]

I haven’t checked that out so will definitely look into it. I do drink water, but probably not as much as I should. Assuming it’ll take the body some time to adjust, so will up the fluid intake and see how it goes. In terms of stretches, I just do the pre exercise ones on the app, which I don’t think are dynamic. I’ll take a look on YouTube and give that a shot. Thanks for the advice mate.

[Instructor57 Graduate]

my suspicion would be hydration .

I would suggest minimum 2.5 litres a day even on non running day.

Heavy legs is a classic sympton of dehydration

Here's another link for you .

healthunlocked.com/couchto5...

And if you haven't read the program guide that nowster has linked to then please do!

It can certainly answer a lot of questions that are often asked

[Tony_S1 in reply to Instructor57]

Thanks for the advice. I’ll take a look into the guide and up the fluid intake, hopefully that’ll do the trick. Cheers!

[SueAppleRun Graduate]

Cramp can be tired muscles and you’ve had good advice already but a calcium supplement can help, if there’s not enough calcium in your system muscles can cramp, I’m not medical so don’t take my word for it, look it up and decide if it’s worth trying

Good luck, and sometimes an extra rest day between runs makes a difference

Good luck

[Tony_S1 in reply to SueAppleRun]

I will take a look into it. Thanks for the advice 🙂