Just completed W5R1 can't believe I'm going to be running 20mins on Sunday but then if you had asked me 5 weeks ago I

[EmmaMac]

Would have said I can't run for 5 mins! The only disappointment this evening was that my calf muscles were quite sore when running and aching now - any tips on what I should do?

[IannodaTruffe Mentor]

Well done, you will do it. We are capable of way more than we think. Do you stretch after your runs. These nhs.uk/Livewell/c25k/Pages/... are a good basic set and I swear by them. Good luck for Sunday, just keep it steady.

[stevecm3 Graduate]

Hi Emma, firstly well done on getting this far, I know the 3rd run of week 5 is daunting but don’t panic, take it steady and you will be fine. Try breaking it down into blocks three or five minutes each and again go steady speed is not what your after for this one at all” slow and steady wins the race”

As for the calves there are stretches you can do if you are suffering with calf tightness, it could also be your running shoes that are the problem.

As with any activity running causes a lot of aches and pains as your body gets used to it, it's very important that you complete the warm up and cool down walks and make sure you stretch out after a run, this will help with aches and pains; a dull ache following your run would suggest it’s muscular. You can also have your running gait measured to see if you need support from a decent pair of running shoes but these can be expensive.

It’s very confusing and complex..…. listen to your body, make sure you stretch, make sure you warm up and cool down with the walks. If you feel things aren’t getting better then get your gait measured to see if you need support in your shoes but as I said these types of shoes can be expensive.

Sorry for the rather long reply but let me know how you get on 

[azharalkindi Graduate]

its always great to look behind and enjoy the achievements. This is the best way to just imagine what we are capable of doing. Keep it up

[frannyfran Graduate]

Well done on getting so far. You've had good advice given to you.

Myself, I'd also take an extra day rest to give my legs time to fully recover. Good luck for run 3.

[ginbin Graduate]

Hi Emma. Iin addition to the advice given, I also wear a pair of compression sleeves on my calves. They cutdown on the aching by improving circulation and also keeping the muscles warm.

I also invested in a pair of good running shoes. Your feet literally take a pounding so you want some good cushioning. Your feet deserve better than a pair of cheap sneakers. Go to a reputable running store and have an expert fit you up. I wear Brooks Ravenna..loads of cushioning...a little pricey $110 USD but your feet will thank you.

Good luck with the program. I swear by it!

[Sue_Reading]

Ice your legs too if they hurt, it'll help repair any damage or general aches that come from running. Remember, if its good enough for Olympic athletes its good enough for us C25K athletes-in-training. Good luck!

[Twolilos]

I am the same as you, going to do run 2 on Saturday though - I have no idea how I am going to run for 20 minutes! Seriously - considering doing run 2 twice . . .

[EmmaMac]

Many thanks for all your encouraging replies! I did some stretching exercises before and after and my last 2 runs seem to have been fine now. Quite an encouragement to myself and running friend to complete the 20 min run on Sun! We went home so happy!