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Original poster

Unfit and so sore after "easy" jog

26 replies

Greentomatoes21 · 21/02/2023 16:59

Rarely exercise and slightly overweight, 2 young kids, nearly 40.

Decided I want to exercise regularly, mostly for general health and hopefully shift a few pounds too by watching diet.

Started couch to 2k. I did one "run" yesterday. It felt ok at the time and I completed it exactly as they suggested. (I think I covered about 4.5k in a walk/run pattern).

Now I am not really surprised by this given how unfit I am but WOW...I am SO SORE today. My system is in shock!I hurt everywhere, even places like my neck and shoulders, ankles, shins...pretty much everywhere.

I did warm up and cool down and stretch.

I'm supposed to do this 3x a week. I can't imagine being this sore every day of the week 🫠 Am I just not built for running or is this fully to be expected in the circumstances? I wasn't expecting it to be pain free but would love advice from people who've maybe been in a similar position. Does it genuinely get easier?

OP posts:
Monsterjam · 21/02/2023 17:01

Maybe a bath in Epsom salts after to relax the muscles. Good luck

Theimpossiblegirl · 21/02/2023 17:03

It gets easier as your body adapts. Make sure you have good shoes and a good bra. Slow down and think about your posture.

Standbyguest · 21/02/2023 17:03

Your body will get used to it very quickly and you won't feel sore after a few more runs

WeCome1 · 21/02/2023 17:04

Are your trainers fairly recently purchased? The rubber breaks down after a while and they aren’t as cushioned.

Novella12 · 21/02/2023 17:05

I've been doing couch to 5k again too (for about the 4th time) and in the first week I don't go anywhere near that distance, maybe 2.5-3k. Might you be running a bit fast? Do it nice and gently - as you go through the course the running builds up and your fitness does too. Take it easy 😊

Oncetheystartschool · 21/02/2023 17:06

Running is a very high impact sport and you'll notice it a lot more than swimming or cycling.

I cycle an hour or more regularly anamdo spin classes so would say am fairly fit but even a 10min/2k run leaves me sore the next day as I rarely run anywhere and my joints aren't used to the impact. Stretch and stretch again!

minipie · 21/02/2023 17:07

Absolutely the soreness dials down very quickly. Some of the muscles you used probably haven’t been used in forever! Keep going, it’s brilliant you’ve made a start.

Try to relax your upper body when you are running, as if you’re holding your shoulders and jaw tense that may be why your neck etc hurts now.

anon2022anon · 21/02/2023 17:10

Wow, that's a long distance to cover, I definitely think you were running too fast. I think they recommend that you are going at almost the same pace as walking to start with. Although, if you managed it at that speed, that's some really good going and you'll get over the aches and pains quickly.

RolandOnTheRopes · 21/02/2023 17:11

How long were you walk/running to cover that distance? I think maybe you were going a bit fast for 'easy' pace. I love running, so I'd say definitely stick with it!

Cranarc · 21/02/2023 17:16

Yes it gets easier. So long as the pain is not sharp and feeling dangerous but is just achy muscles after new exercise the best thing you can do for them is to keep to your schedule. Even if you have to go a bit slower on your next run I'd suggest you not wait until all aches have totally gone before trying again (unless all aches vanish before your next planned session). Blood flow through the muscles helps a lot. In the meantime do some stretching.

greenacrylicpaint · 21/02/2023 17:20

it's unfortunately normal.
you body will get used to it.
stretches after a run
a magnesium supplement (or bath with bath salts) will also help.

keep at it.

BogRollBOGOF · 21/02/2023 18:45

I re-did C25k due to injury last year and covered 3.8k on week1. I was still relatively fit having maintained cross-training while recovering, and 5 months earlier had been doing sub-29 min parkruns and half-marathons.

I'd say running too fast is making it harder than it needs to be. C25k is about building time on feet and gradually reducing the rest as the running blocks build up.

A day or two of DOMS making you feel stiff/ tired is normal any time you push into new training when running. Running doesn't necessarily get easier, you achieve more for the effort.
However easing the pace will make it easier both now and as the running blocks build. If you need an extra rest day, take it.

Most women don't cover 5k at the end of week 9 if they're basing it on time.

rookiemere · 21/02/2023 18:59

May be worth going to a running store and get fitted up with proper running trainers.

Original poster
Greentomatoes21 · 21/02/2023 19:08

Thanks so much everyone, this info is incredibly helpful! I appreciate the encouragement to keep at it and the reassurance that the body adapts to some degree as you build up. 🙌

As for distance covered, I was surprised too but that's what the route tracker said...I will definitely have to pace myself next time as these aches and pains are making life with my heavy toddler quite challenging!

Will also try the epsom salt baths and next pay day put new trainers on the list. Mine are pretty old and probably aren't very supportive.

Thanks for the encouragement, genuinely! I've never really enjoyed exercise and really want to stick with this if I possibly can.

OP posts:
noodlezoodle · 21/02/2023 19:41

When I started couch to 5k my knees were really sore and 4 weeks in I wasn't sure I could cope with much more. Fortunately at that point my muscles had got stronger and all of that pain disappeared and hasn't returned.

You are clearly going very fast though! Definitely slow down a bit, and I bet new trainers will make a massive difference.

The other thing I've found really helpful is using a massage gun after the run. Foam rolling is just as effective, but I absolutely hate it and don't do it - massage gun much easier!

Original poster
Greentomatoes21 · 21/02/2023 20:07

Thanks, that's a good idea.

I'm laughing to myself about the speed...don't think I have ever run too fast in my life so far 🤣 I'm as surprised as everyone else.

OP posts:
BlueHeelers · 21/02/2023 20:12

I am SO SORE today. My system is in shock!I hurt everywhere, even places like my neck and shoulders, ankles, shins...pretty much everywhere.

It's just DOMS - delayed onset muscle soreness. It means you've done something your muscles aren't used to - which is great!

Just go for some active recovery today - a walk or a swim. And get out there again for your 2nd run/walk.

Sparrow80 · 21/02/2023 20:16

Week one of couch to 5k takes 20 minutes? Did you repeat it too many times? If you can run 4.5k in 20 minutes that would make you very speedy indeed!

Which route tracker did you use? I was using one on my phone and when I switched to strava/ Garmin / map my run sadly realised it had been over estimating hugely 🤦🏽‍♀️

The first few runs are always tough as a shock to muscles and trying to balance speed etc. Rest and stretch etc but it will get better. Well done!

Original poster
Greentomatoes21 · 21/02/2023 20:27

Thanks! I will def try again - due to go tomorrow and it will def be slower! I just plotted it afterwards using a distance tracker, so you plot a-b at various points along the route. I just checked it again and it is def telling me 4.5km but I'll try a proper tracker and see if it has been over generous! Anyway, distance aside, some v helpful tips and encouragement. I'm such novice so it's much appreciated.

OP posts:
ivykaty44 · 24/02/2023 15:47

Does it genuinely get easier?

yes, very much so

you may feel less sore by run 3/4, but now you've done the first one go out and keep going! it'll get easier and easier each time

ivykaty44 · 24/02/2023 15:49

I use

how far did I run onthegomap.com/#/create its great for plotting routes

or download strata on your phone, the free strata will plot your route as you run

BitOutOfPractice · 24/02/2023 15:50

Yes I think you’re going too fast too! Just a gentle trot / jog is plenty to get you going! Keep going though, starting is the hardest bit!

Original poster
Greentomatoes21 · 27/02/2023 15:31

Thanks so much for the encouragement, everyone!

I completed run 2 and 3 more slowly and was much less sore afterwards. I actually enjoyed it! I can't believe I'm saying that! But then as a I got to the end of the third run, I felt a sudden pinprick sensation in my calf mid-run, which turned into general muscle pain and, according to my nice physio friend, is a calf strain. I iced it and rested it but she says give it 2-3 weeks before going out again. She has shown me stretches to do 3x a day. Bit fed up - I did stretch and warm up pre-runs and it was a huge mental leap for me to run at all. Anyway, onwards and upwards, I am cycling this week instead just to keep this new level of activity up, small as is it. I hope I'll be able to run again soon! I really did start to enjoy it for the first time ever!

Thanks again for the positive responses!

OP posts:
schmalex · 27/02/2023 15:40

Muscle soreness is completely normal the day or two after exercise. I go to the gym three times a week and something is always aching! It means your muscles are growing :)

kirinm · 27/02/2023 16:05

I agree with others. You must've been going quite fast to cover nearly 5k in the early weeks

Personally I bloody hate C25K but lots of people have great success with it! Good luck with it (once you've healed).