Running

Pain as in very achey muscles really. But kind of to the point that when sitting down I'd come to a point where I had to let myself crash down..! 😂 So as you say, it was probably a case of my body/muscles not being used to it and therefore taking a hit.

Will definitely consider starting some strength training as I've found it was the key for me to up my cycling while remaining niggle and injury free after my knee gave me some grief initially.

You’re like me. Cardio way ahead of what your joints / muscles are expecting you to do. Nothing for it but patient build up in my limited experience.

I did a 12 week plan to get to 36:20something back in the heady heights of 2016/17

It's on this thread somewhere, but I could dig it out from my archives probably. Pretty heavy mileage wise, and loads of serious sessions every week.

Would recommend

is 5k potentially not the best first run in 2+ years even for someone fairly fit? should I aim lower and go from there? 🤔

At best you'll be fine, at worst you'll have DOMS pain once again that puts you off once more. Forget distance and just build time on feet gradually. It'll be more pleasing.

Follow a c-2-5k plan maybe?

Sounds like an interesting plan if you can dig it out? I'm just about to start an 8 week plan but it's just a pretty standard free download so I'd be up for something a bit more challenging.

https://training4endurance.co.uk/running/10k-running-plans/10k-training-plan-elite/

Pretty sure it was this one. Hard work!

Deja vu
https://www.lfgss.com/comments/13609859/

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Nice one cheers for that 👍 it does look a little spicy but plenty of variation and nice progression within the intervals so I'll give that a go.

Much injury/pain chat in here at the moment! Why do we do it? I fancied an hour or so out plodding after my first day back at work today. A week or so off and I'm back to limping at 50 minutes.
Grumble grumble. Sometimes the stretching/mobility/strength/patience it takes to be able to do this sort of thing on a whim just doesn't feel worth it.

Lolz.
I don't think it happened. The event. Smashing it either.

That sounds like the story of my life.
Decent training plan though.
It'll definitely help you sleep well

The key is to gradually build up to 5 kms (and beyond), rather than smashing it and getting injured. Intersperse running for a period with walking, so start with 1 minute running, 2 mins walking and gradually increase the running periods and decrease the walking. I did this about 18 months ago and have been, touch wood, injury free so far.

As @Wrongcog said, you've got the aerobic capacity to run, but you don't have the strength, particularly in your ankle, knee and hip joints. You need to build that up before you can run properly.

Sounds like you have the CV fitness but not the right muscles yet.
Gradually increase the runs.really gradually. Once a week for a month, then twice etc .Most novice runners are moderated by their lack of cardio fitness before they can properly batter their legs. You don’t have that natural brake.

Thanks a lot everyone for your input, much appreciated! Will play the long game and maybe use it as an excuse to get better again with my lounges/squats etc on the side as the physio recommended for my cycling knee niggle anyway as it was very helpful. Can't be bad right?

I definitely remember doing C25K years ago and being out of breath being the thing that held me back, guess I find myself in the opposite situation now!

8 miles tonight on the road. The weather was shitty and by the end of the run I knew I was at my limit.

So will aim to do the same run again until it’s comfortable.

Could be worth trying some heat mouldable footbeds - Sole for example https://yoursole.co.uk/collections/mens-footbeds

I agree with Alf0nse that footbeds provide stability in any shoe, but having had custom orthotics made a few times (once for general use, once cycling specific and once after I severed a tendon in my foot!) I tend toward the opinion that the heat mouldable ones give 90% of the benefit at 10% of the price.

Heat mouldable foot beds???

bag of peas/beans , put in coloured carrier bag or mark so you don't eat them and keep using them and refreezing

You stick them in the oven for 10 minutes or so, take them out and stand on them when they're soft. They mould to your foot shape, cool and stay in shape.

It looks pretty hard core.
This looked more manageable. https://www.runningfastr.com/10k-training-plan/45-minute-10k-training-plan/

Ooof! That's quite intense. But there's some great info about hill training - most useful. Ta
https://training4endurance.co.uk/running/hill-running/

First run yesterday after 6 years off. Could have picked a better day as it was -14c brutal. I discovered the couch to 5k app afterwards (doh) so will rest today and start again tomorrow.

Where are you ? Also - what shoes are you going out in? Sounds exhilarating!

https://yoursole.co.uk/collections/mens-­footbeds

Nice will check those out!