Ha – This is close to home for me as I played a 5 a side tournament recently after not having kicked a ball for 6 years (played&trained 3 times per week for local team from aged 9-16).
Assumptions were that because I cycle a lot I will be the fittest in the team.. that was way of the mark.
Body simply wasn’t used to the explosive type of exercise. I thought I was going to be sick on the pitch and spent a fair bit of time with my hands on my knees.
My advice would echo same as the above really. Warm up well, stretch, warm down, stretch, stretch..stretch…Take some whey protein if you have any
You will be sore for 1-2 days after, no doubting that. Best fun i’ve had for a long time though.
Playing in defence is a good move..just track those runs.