New to this...

[Lcsurfer]

Considering my old mantra was "I don't run unless i am being chased" after being removed form school PE aged 13... 12 years later having lost a bet to run a 5k i am actually running-ish

I just did W4R1 after numerous stops/starts due to commitments/busy weeks where I've barely had 15 minutes at home.

Can't wait to ramp it up a bit now and get into a solid running routine, the 5 minute run was hard for the first 2 mins but then I actually got a rhythm, minus the achilles being a literal pain. Any tips for calf pain?

[mfamilias Graduate]

Welcome to the madhouse, and well done for biting the bullet! Are you warming up before each run and stretching afterwards? Make sure that you have drunk enough fluid beforehand (not right before or you'll get a stitch, which would certainly take your mind off the calf pain but isn't too nice either). The calves will get used to the new routine and stop complaining soon. If they don't, it may be an idea to check out whether you need to change your shoes, but it's early days yet... Your body needs to get its head around the muscles being used for the first time in 12/13 years. Mine managed after 28 years, so yours probably will too. Happy running and keep us posted!

[Ullyrunner Graduate]

Well done for taking the challenge!

Your muscles are bound to complain if you haven't done much exercise recently - and they will get stronger.

Make sure you continue to take your rest days. Stretching out after each run needs to become part of your routine and really helps with stiffness. I'll add a link to some recommended stretches.

Good luck!

nhs.uk/Livewell/c25k/Pages/...

[ShannieP Graduate]

Welcome to the gang

I started last year like you not run since about 12 but for me that was 30+ years ago,I graduated in August and ran my first 10k last week and doing another on 21st Feb.......and loving it.

Good luck for the rest of the program and beyond

[Lcsurfer in reply to ShannieP]

Thats an encouragement! thank you did W4R2 today in the wind and rain... battled through it though so proud of myself

[misswobble Graduate]

Yeah slow down.

All we ever seem to say on here is "slow down" Don't think folks believe that slow is the best way to do C25k, but IT IS.

Running is mostly about the calves so they have to be strong. You have to build them up over time. The rest day is vital as that's when all the repair work gets done so don't neglect it. Slow, steady runs are all that are needed to complete the sessions. Other exercise on your rest day could be walking, cycling or swimming. All good for the legs and upper body

C25k is fun so have a great time. Good luck

[Oldfloss Administrator Graduate]

They've said it all... slow and steady... It really does work..

Maybe heel pad support.. worked for me with pain in my Achilles., and consequently calf ache...( I land heavily on my heel) but the pads worked for me.

I got these , Sorbothane Shock Stopper Heel Pads, bought my second pair for new trainers. Amazon...

[Jeleybelly Graduate]

Stretch, stretch and stretch again

On non run days try some calf raises to strengthen them

Keep on going - almost at the halfway point