Beginner runner (C25K) - question about pain
leebirm
Posts: 95 Member
I've just started C25K, I'm a big lad and pretty overweight, I've just done W1D1 and I managed it alright, I was pretty shattered by the end of it but nothing too bad.
My muscles feel really sore now though just 45 minutes post workout, I never used to get this when I was using my exercise bike.
Should I wait until the pain has gone completely before going again or should I just take a day off and then get back on it regardless.
The surprising thing is that it isn't my actual joints but more my muscles, I would have expected it to be the other way around due to the extra timber that I carry.
My muscles feel really sore now though just 45 minutes post workout, I never used to get this when I was using my exercise bike.
Should I wait until the pain has gone completely before going again or should I just take a day off and then get back on it regardless.
The surprising thing is that it isn't my actual joints but more my muscles, I would have expected it to be the other way around due to the extra timber that I carry.
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Replies
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It's likely to just be adaptation, so I'd suggest sticking with the plan.
The main thing I'd suggest is a moderate pace, to manage the muscular stress a little.
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I was where you are a year ago, and the pain is just a normal part of the process. I used an elliptical for two years before starting running, and the impact on the body is much more severe with running, so I'm not too surprised you're feeling different that after your exercise bike. Sounds to me like you're where you need to be. There's a difference between the bad pain of an injury and the good pain of post-run soreness, and I don't know how else to tell them apart besides just pushing on and finding out the difference yourself. Best of luck and I hope you find a plan that works for you!1
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Did you stretch thoroughly? You should be ok for your next run as you're not meant to run consecutive days.1
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soreness comes with beginning to run.
make sure you warm up properly and go SLOW....your NOT aiming to do 5K in 30 minutes so go SLOW....barely above walking pace.
any day you feel your too sore for running, jump on the elliptical0 -
slow slow slow slow slow.
continue with the plan with the day off in between and make sure you go slow. slower than you think possible for running. You may even find yourself slower than other people walking, that's fine, it helps the adaptation.
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Well I done it today at a reasonable pace, not fast by any stretch of the imagination but certainly not slow, it didn't kill me either (until the very last one) I guess that even though I'm a big old unit the time I spent on my exercise bike previously has helped me out.
Should I still try to slow down even more or just keep on at the speed that I'm relatively comfortable at0 -
actually, you might find the start of the 2nd activity "interesting", but once the muscles warm-up you should feel a lot better (or that might be just me)2
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Should I still try to slow down even more or just keep on at the speed that I'm relatively comfortable at
For the time being maybe keep at the speed you are comfortable at (you should be able to have a conversation). However, when you get to the week where it's a continual 20 minute run you may find you need to slow down in order to run the distance. In my opinion it is better to slow down to complete the 20 minutes at a 'run' pace than to stop, walk and keep repeating weeks.
Glad things are going well for you.
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The ache - as opposed to having pulled something - is DOMS and normal. In fact its proof you are doing your body good. Most important thing is to warm up and down by stretching - a really good stretch afterwards is essential - it will itself be a little painful but a great relief and stop you harming yourself.0
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Listen to everything already said in this thread it is spot on accurate. And listen to your body too. Bits of you will ache that you never imagined (but in a good way, trust me!). I had the same adjustment from cycling to running. I imagined I was quite fit as I put a lot of miles in on my bike, but you use different bits when running and there is no bike to support your body when you do it (which leads to the bits of you will ache comment I just made!). I found it a bit of a shock. It will pass, so stick with it, enjoy it and good luck!0
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For DOMS, I take bromelain. It doesn't work immediately, but after a couple days, I went from chronic 18-22 mi / week to 28-36 mi week with little to no soreness-- suddenly I could run every day, wherein before only every other day.2
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The best prevention for muscle soreness is a good round of stretches after the run. I use it as a signal that I am about to get stronger.1
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Well I done it today at a reasonable pace, not fast by any stretch of the imagination but certainly not slow, it didn't kill me either (until the very last one) I guess that even though I'm a big old unit the time I spent on my exercise bike previously has helped me out.
Should I still try to slow down even more or just keep on at the speed that I'm relatively comfortable at
are you running consecutive days?
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If you've got the time, there's nothing wrong with taking an extra few minutes at a walk to cool down.0
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I've just started C25K, I'm a big lad and pretty overweight, I've just done W1D1 and I managed it alright, I was pretty shattered by the end of it but nothing too bad.
My muscles feel really sore now though just 45 minutes post workout, I never used to get this when I was using my exercise bike.
Should I wait until the pain has gone completely before going again or should I just take a day off and then get back on it regardless.
The surprising thing is that it isn't my actual joints but more my muscles, I would have expected it to be the other way around due to the extra timber that I carry.I've just started C25K, I'm a big lad and pretty overweight, I've just done W1D1 and I managed it alright, I was pretty shattered by the end of it but nothing too bad.
My muscles feel really sore now though just 45 minutes post workout, I never used to get this when I was using my exercise bike.
Should I wait until the pain has gone completely before going again or should I just take a day off and then get back on it regardless.
The surprising thing is that it isn't my actual joints but more my muscles, I would have expected it to be the other way around due to the extra timber that I carry.
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I would think it's just because,your doing different exercise. I am on the same plan and up to week 4 day 2. Day 3 tomorrow. Try doing the strength and flex exercises on the day your not running...keep going it's a good plan.0
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TavistockToad wrote: »Well I done it today at a reasonable pace, not fast by any stretch of the imagination but certainly not slow, it didn't kill me either (until the very last one) I guess that even though I'm a big old unit the time I spent on my exercise bike previously has helped me out.
Should I still try to slow down even more or just keep on at the speed that I'm relatively comfortable at
are you running consecutive days?
Cheers everyone, I literally did half of w1d1 yesterday, time wasn't on my side to do the whole thing in the morning and I just wanted to see how I felt, I did the full thing at about 5:30am today and I'm planning on doing it once every 2 or 3 days from here on in.0 -
You'd be surprised what muscles end up sore when running. I've done long runs and the next day my abs have been really sore, without actually working them out. Working out with muscle soreness could actually help-it sounds like your body is simply adapting, which is awesome. That being said, keep an eye on your shin soreness, shin splints suck and you can't run that pain off!2
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One thing that has helped me a lot as a runner is walking. We have a big dog who needs a couple of miles every day. When I wake up stiff and sore, the morning walk helps loosen me up. At the end of the day, we go for another walk before bed so any stiffness I feel from my afternoon run goes away. It helps to strengthen the muscles and joints without any issues with impact.2
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I started the C210k app on February 1 at about 270 lbs. I stuck to the plan and am a couple of weeks from running a 10k. I have lost another 20lbs which has helped but a couple of things I did were get a good pair of running shoes from a running shoe store where they can tell you what kind of shoe you need. I also changed up my running and shortened my stride which has really helped with the knee and ankle pain. Its great when you start adding the miles because you burn so many more calories. I also bought a Garmin watch so I can see my pace while I am running which seems to help me not burn out in the beginning of the run.1
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I'm on C25K W2D2 and I get incredibly tight calves and my feet can hurt (flat footed, need lots of support there) when I go on the treadmill. The first 2 days, I stopped halfway through to strech my calves out and was able to finish through it without as much pain as it could have been. Part of it is streching, another part is pushing through the pain/soreness. I see the walking and jogging as a 1:2 ratio, so my walk is a pace of 2.5 and my jog is a pace of 5.0, not as fast as I could go, but it's managable for the endurance that I'm trying to build. Find your pace that works comfortably for you and go every other day or every other other day.0
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If you're sore, you're training too hard. This is coming from the guy that runs with O E rest day a week.
Stretching does little for acidosis in the muscles. Also stretching should be done carefully and properly to avoid injury. Static stretching should be avoided.0 -
Your body is not ready for it that is why you feel the muscle pain. but when you do it as a routine your muscles will
feel it and it will be normal no more pain anymore :-)0 -
People have mentioned stretching but you also should be drinking a ton of water to help flush out that latic acid. The general rule is 1/2 your body weight in oz, but I would encourage you to drink more.0
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Like others said, it sounds like the normal pain of doing a new exercise.
However, there are things you can do though to alleviate the pain such as runner's yoga and /or foam rolling. I usually do those the evening after a hard workout before I go to bed. By morning, I feel a lot better. I have a runner's yoga DVD i bought on Amazon. There are also YouTube videos for both the yoga and the foam rolling. Just as an FYI, I know a lot of guys seem to be intimidated when they hear yoga thinking it's girly, but the moves are not complex and my husband did this with me when he was running. I swear it's like magic.0 -
Well I have just got back from doing w1d2, I couldn't get out yesterday so I had a rest period of 2 days between my first and second efforts.
I found it a lot easier stamina wise today, I took a slightly different route and I think that made it a little better going on me.
Only problem is that when I got to run 5 I was getting an awful lot of pain on the top of my foot, after doing a quick google I think it would have been the anterior ligament that was giving me grief, and when I say it was giving me grief it was pretty much agony, I kept on through it although towards the end I was struggling considerably.
my calf muscles were pretty sore at the time as well.
now I have been home for over an hour and other than a few dull aches I feel fine there is nothing at all really worth mentioning.
Are there any specific stretches I could try to stop that pain to my foot, or is that just because of the extra weight that I am carrying?
It's pretty frustrating because I feel as though my lungs could handle quite a bit more but my body is failing me at the minute.
Also if I'm not suffering from any pain tomorrow morning would it hurt me to go out 2 days in a row? I know that you are supposed to take rest days but other than the pain I felt at the time I don't feel like what I have done today was all that strenuous.0 -
Don't run consecutive days.
Swim/bike/walk or do strength training on your non running days1 -
TavistockToad wrote: »Don't run consecutive days.
Swim/bike/walk or do strength training on your non running days
I thought that was the answer I would get lol0 -
TavistockToad wrote: »Don't run consecutive days.
Swim/bike/walk or do strength training on your non running days
This
There is a purpose to rest...
The NHS C25K plan has recommendations for bodyweight work on non running days. I'd recommend it.
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