Week 2 ahead

Hi, I'm 55 and have always done sport but am nervous of running as I have had 3 age related calf tears playing tennis. I have decided to try again and have successfully navigated week 1. I am wearing compression socks which I have read help against calf damage. Any other tips? Also I loved the jog.fm tip for the music with the right beat for your pace except that I have no idea what my bpm is or my km time so I will have to time myself to find out. I have guessed 160 bpm. Will report back after week 2

[Joy57 Graduate]

Stretch before and after your runs. Get a foam roller and use that too.

[Hidden in reply to Joy57]

Thank you. I am doing all I can with stretch programmes I found on the net. I am encouraged by the fact that my calves are not stiff. I think that walking uphill on the treadmill for months has made a difference.

[Rignold]

Calf tears and injuries of that nature tend to happen in sports like tennis and squash and so on when you are making sudden explosive movements. Running, at least this kind of running, is rather the antithesis of that: constant fairly gentle motion. The risk should not be great.

Develop a programme of strengthening exercises - calf raises, squats, lunges, ankle circles, leg raises etc - you will find plenty of good examples online, and work up to doing it every day. Only need take 10 mins or so.

[Hidden in reply to Rignold]

Thank you. Great advice which I will follow. I already go to the gym so its not hard to add these in