Feeling good

[NatalieMartins]

Feeling good having just done my first 20 min run on W5R3 of couch to 5K but have trouble with my right calf any tips to help recover for next run I keep stretching but wondered if I could do anything else or should I rest?

[RuNananana Graduate]

i don't think I'm the best person to offer advice - I've had to learn that if it hurts, slow down. That's had to become my 2nd mantra - and it could apply here... just take it easy

[MarkyD Graduate]

Simples!

You'll want a foam roller. Buy one from amazon (or, ideally, your local independent running shop) and type 'foam roller calves' into youtube. It's going to hurt

[NatalieMartins in reply to MarkyD]

Thank you not heard of them will look up today.

[Rignold]

Stretching is great for joints and tendons etc but doent do anything at all for muscles. Foam rolling, as MarkyD suggests is good. Also doing some strengthening exercise such as calf raises will do wonders.

[NatalieMartins in reply to Rignold]

Thank you

[Oldfloss Administrator Graduate]

Warm up properly... and slow down. The idea of the programme is to slowly take you to three 30 minute runs, safely and without injury...

Take MarkyD 's advice on the roller...I found the linked Strength and Flex exercises really useful too

[misswobble Graduate]

I did the exercises outdoors using the park railings for support 🙂

If you go very slowly you should be ok. Running is all in the calves and they have to get stronger, which comes with keeping going. Slow but sure, taking rest between sessions. It's the rest day when your legs get built

You can expect to feel it if you are new to exercise