Consolidating

[Vragtes]

Following a couple a weeks of calf pain, which I treated with rest (skipped a couple of runs) using a foam roller and one of those rolling-pin type thingies, I’ve settled into a program of 30 minute runs.

I do this as opposed to running distances. Running on Monday, Wednesday and Friday, I’ve averaged 6.8km per run and no return of the calf pain on my right leg. I intend doing this for a couple of weeks before increasing the time gradually by about 2 minutes a week until I reach the 50 minutes I want to get back too. I did get to 60 minutes but then had knee followed by the calf pain.

Good to see what may be the end of winter hoving into view! Got the weekend run free but will walk for at least 20 minutes every non-run day.

Have a good weekend all.

[Roxdog Graduate10]

Sounds good! You don't need to run 6.8k on every run, 3 times a week though, perhaps mix up the lengths a bit. You might want to do a 3k, a 5k and then gradually increase the distance on your 3rd, longer run. That might help pain at bay. The 'magic plan' to 10k is a good guide. I didn't follow it slavishly, but followed the principles. You may not want to run further than you are at the moment and that's fine too! Good luck

[Vragtes Graduate10 in reply to Roxdog]

Thanks Roxdog for the advice. I had reached 10k but then had injuries to knees and my right calf. I had followed the ‘magic plan’ and was using distance rather than time and varied the distances as you suggest. By running for time now, I can vary the pace to reflect how I feel so the distances do vary (slightly) each 30 minute run.

I do the 5&2 diet and the two days I fast are Monday and Thursday. The run on Friday is often the hardest and when following the magic plan, Fridays were the longest distance. Maybe that’s what caused the problems.

So now I run as I feel able and have had no recurrence of injuries.

[Roxdog Graduate10 in reply to Vragtes]

Oh, I hadn't spotted that you'd previously got to 10k! Sorry! Yes, you know what to do! Blasted injuries, I've been set back by a few. Good luck

[Vragtes Graduate10 in reply to Roxdog]

No problem. Keep injury free. I really appreciate all posts offering advice. I wish I’d listened to some a bit more than I did! 🙂👍

[CBDB Graduate10]

Calf pain is a bummer. But I have to say I love foam rollers and the pin like stick.

What has worked for me even better is to get into the habit of a daily short (20-35min) yoga practice, which stretches out all your limbs whilst improving general strength and flexibility.

Just in case you haven’t come across it yet (and ignore me if you have), but we have a group of runners over at the Strength and Flexibility Forum regularly rolling out our collective mat. Our February mat is here healthunlocked.com/strength...

So feel invited if you want to join us. It might just help your stretching requirements.

Fabulously well done on your runs and walks! Have a brilliant weekend.

[Vragtes Graduate10 in reply to CBDB]

Thank you for the supportive post. I would be interested in the Yoga workout but I’m probably thick but does a virtual group mean the same as the jogging groups here in that it consists of posts of members posting their experience/advice etc?

I clicked on the links but got to a calendar of sorts but as a total yoga newbie, I was wondering whether the group might be, for example, a Zoom group who can watch an instructor showing how it’s done. Sorry if I’m being thick.

[CBDB Graduate10 in reply to Vragtes]

No worries! It took me weeks to figure out when I joined the HU community. And I think once in we quickly forget that we create our own terms.

Yes, the yoga happens on our Strength and Flex forum, which is also run by runners from all our forums (C25k, Bridgeto10k, Strength &Fkex), all here on HealthUnlocked.

You probably clicked in the right place. You should see a pic of the calendar, and then when you scroll down text with links. And then below it people who’ve commented on their experience. The links bring you to another calendar where you can click the days and with that you can open YouTube follow-along videos.

Basically yes, the HU post (first link I sent you) is like our joined virtual mat. But the links point to a follow along YouTube channel, where you do the Yoga whilst following along.

So the February calendar is this one : s3.amazonaws.com/kajabi-sto...

And when you click into one day, the YouTube workout opens up, and you can then do the workout.

And then come back to us here healthunlocked.com/strength... (which represents our collective mat) and by reply you can share your experience.

As an example of a finished month, here YWA Sept last year: healthunlocked.com/strength...

Let me know if that makes sense. And don’t worry if it doesn’t. We will get there, and I think it took me 5 replies and posts to understand this when I originally joined. 😂😂😂

[Yesletsgo Ambassador Graduate10 in reply to CBDB]

I did a couple of real life yoga classes then life intervened. I discovered the Nike Training Club app. They have lots of different workouts for different levels of fitness. You can choose yoga, HIT, bodyweight etc. I did '2 weeks to a stronger core', a series of different workouts and really felt a difference.

Despite the fact I am nothing like the trainers they give lots of options for the less fit and flexible among us and best of all they can't see me and laugh at my efforts .

[CBDB Graduate10 in reply to Yesletsgo]

🤣🤣 I’ve done the NTC ones, and I like them but I think the ones we do are even gentler for beginners (I count myself into this still) but they also has shorter or easier practices that are easier to embed into a daily practice.

And as you have, I’ve found it really helped with all sorts of things!

Great stuff!