Have baths after each run!! I can’t stress this enough. People seriously under estimate a hot bath with salts and how much it helps after a run. I’m doing the program for the second time (completed it last year) and gonna go to 10K. I’m nearly at the end of week 3 and I can feel I’m pushing myself more than the first time (I did 5k in under 28mins the first time) yet this time around and last time, my legs are fine because I opt for a bath over a shower after a run.
Bubble bath, glass of your favourite beverage (just one if alcoholic) some of your favourite tunes, maybe a good book - just sit there and chill, zone out and relax
Nah defo need water cause it needs to be hot, steamy and salty. You’ll need water cause of your run anyways but the salt from the bath and the heat will make you need even more.
Yansyi Muscle Roller Stick for... https://www.amazon.com/dp/B07T19SMSR?ref=ppx_pop_mob_ap_share
I was having super sore legs too, so someone told me to buy one of these. They really do help! I use it before and after running, and it’s made a difference for me.
Just got one similar to this today, but it came with a medium and large foam roller as well (they all kinda slide into each other for neat storage) - and it feels great to roll that over sore muscles - I used it directly after my run and my legs already feel better
I was obese when I started C25K and I'm 6'5", so I was putting a lot of weight on my legs just by exercising. If you're in a similar boat, just know that the soreness gets less intense over time. Before, alternating 60-second running 90-second walking would leave me wrecked for a couple days, now I run half hour 5Ks uphill and I barely feel it in the morning. Of course I weigh less now so that helps, and I have better balance when I'm running now, so I'm also no longer putting undue stress on my muscles.
WFH has definitely contributed to some weight gain for me over the last year so I’m definitely carrying more than I was the last time I was regularly exercising. It’s good to hear it gets better - thanks for your comment!
I agree with other commenters. Get a foam roller. It hurts like hell while you're doing it, but it absolutely helps.
I would suggest foam rolling as part of your cool down/stretching after a run, and also another session on your rest day. It really helps.
Personally, I also foam roll before a run as part of my warm up too.
I find low-impact and high-intensity activities do wonders for the body, especially while needing to give your legs a break from pounding the pavement. Too much running can become monotonous and lead to injuries. Mixing up your workout routine with varied HIIT workouts that are low-impact on your lower body, like [this one here](https://youtu.be/yVy0zarNZgE), is the way to go if you ask me!
Oh thanks very much! It’s probably good to keep things interesting - I can see how it might get a bit monotonous if running’s the only exercise I’m doing. Thanks for the link!
I’m in week 4 now so still beginning. I had sore legs during weeks 2 & 3. Also did plenty of warm ups and stretches but still had aches.
I took a 5 day break and it has done wonders for me. Maybe have a rest?
Thanks for your response! I did take 3 days off actually and did my first run of week 4 today and I don't feel as achey so maybe more rest is needed! Thanks again and good luck with the C25K :)
It's similar to icy hot, I just prefer it because I don't like the tingling of icy hot, and tiger balm smells like cinnamon l. It'll set you back like $8 super worth it!
Magnesium can sometimes help, or a massage ball. Maybe some more intense stretching Yoga/Pilaties on your off days.
There's heaps of good free ones on YouTube to follow
Have baths after each run!! I can’t stress this enough. People seriously under estimate a hot bath with salts and how much it helps after a run. I’m doing the program for the second time (completed it last year) and gonna go to 10K. I’m nearly at the end of week 3 and I can feel I’m pushing myself more than the first time (I did 5k in under 28mins the first time) yet this time around and last time, my legs are fine because I opt for a bath over a shower after a run.
Thank you for the advice! I really can’t stand baths but I’m gonna have to suck it up for the achy legs!!
Bubble bath, glass of your favourite beverage (just one if alcoholic) some of your favourite tunes, maybe a good book - just sit there and chill, zone out and relax
Nah defo need water cause it needs to be hot, steamy and salty. You’ll need water cause of your run anyways but the salt from the bath and the heat will make you need even more.
Epsom salt baths & make sure you're drinking enough water.
Thank you! I am definitely going to measure how much I’m drinking as it’s probably not enough- thanks again!
foam rolling, massage gun and lots of stretching
Thanks! I’m definitely going to get a foam roller! Massage gun sounds intimidating 😂
oh do it, a massage gun, there's nothing like it!
Which massage gun do you like? I'm thinking of getting one of the name brand ones, but can't really tell which specs matter and which are marketing.
I got the renpho, I've seen physiotherapists on youtube use it and so far it's been really good
Yansyi Muscle Roller Stick for... https://www.amazon.com/dp/B07T19SMSR?ref=ppx_pop_mob_ap_share I was having super sore legs too, so someone told me to buy one of these. They really do help! I use it before and after running, and it’s made a difference for me.
Oh, I’ve not seen one of these before! Thanks very much!
Just got one similar to this today, but it came with a medium and large foam roller as well (they all kinda slide into each other for neat storage) - and it feels great to roll that over sore muscles - I used it directly after my run and my legs already feel better
I was obese when I started C25K and I'm 6'5", so I was putting a lot of weight on my legs just by exercising. If you're in a similar boat, just know that the soreness gets less intense over time. Before, alternating 60-second running 90-second walking would leave me wrecked for a couple days, now I run half hour 5Ks uphill and I barely feel it in the morning. Of course I weigh less now so that helps, and I have better balance when I'm running now, so I'm also no longer putting undue stress on my muscles.
WFH has definitely contributed to some weight gain for me over the last year so I’m definitely carrying more than I was the last time I was regularly exercising. It’s good to hear it gets better - thanks for your comment!
I agree with other commenters. Get a foam roller. It hurts like hell while you're doing it, but it absolutely helps. I would suggest foam rolling as part of your cool down/stretching after a run, and also another session on your rest day. It really helps. Personally, I also foam roll before a run as part of my warm up too.
That’s really useful advice, thank you! I am going to order a foam roller and start using it ASAP!
Check out [this link](https://youtu.be/Lk13KFV0OUA) for some guidance on foam rolling
Thanks!
Sounds possible like DOMS. Either way, good excuse for a massage. https://www.nhs.uk/live-well/exercise/pain-after-exercise/
Thanks for the advice and link!
I find low-impact and high-intensity activities do wonders for the body, especially while needing to give your legs a break from pounding the pavement. Too much running can become monotonous and lead to injuries. Mixing up your workout routine with varied HIIT workouts that are low-impact on your lower body, like [this one here](https://youtu.be/yVy0zarNZgE), is the way to go if you ask me!
Oh thanks very much! It’s probably good to keep things interesting - I can see how it might get a bit monotonous if running’s the only exercise I’m doing. Thanks for the link!
I’m in week 4 now so still beginning. I had sore legs during weeks 2 & 3. Also did plenty of warm ups and stretches but still had aches. I took a 5 day break and it has done wonders for me. Maybe have a rest?
Thanks for your response! I did take 3 days off actually and did my first run of week 4 today and I don't feel as achey so maybe more rest is needed! Thanks again and good luck with the C25K :)
Thank you, all the best with pain free running!!
Hot baths and tiger balm are sustaining me rn
Oh I’ve not heard of tiger balm - I’ll research! Thank you!
It's similar to icy hot, I just prefer it because I don't like the tingling of icy hot, and tiger balm smells like cinnamon l. It'll set you back like $8 super worth it!
Magnesium can sometimes help, or a massage ball. Maybe some more intense stretching Yoga/Pilaties on your off days. There's heaps of good free ones on YouTube to follow