Help me please

[Debbie698]

Really struggling to get past the three minute runs. Doing my warm up excercises but my calves feel like they are going to explode near the three point mark😭

[Candi82]

Hi, i'm no expert but it sounds like you may need to stretch your calves more. I stretch everyday regardless of exercise. You can get some ideas for stretches from googling. Hope it helps x

[Debbie698 in reply to Candi82]

Ah so maybe more stretches - will try both yours and MarkyD's tips - I will win and the bursting calves wont😜

[MarkyD Graduate]

If you don't mind me asking, what are you doing for your warm-up exercises? The program encourages us to warm up with a 5min walk. If you are stretching or holding 'static' stretches then you are likely to be making things worse. A 5 or 10 minute warm-up walk, with brisk pace and perhaps swinging arms is likely to be enough.

[Debbie698 in reply to MarkyD]

Ah Thankyou MarkyD - I am doing calf and thigh stretches as well as my warm up walk. Maybe sack the stretches then!

[MarkyD Graduate in reply to Debbie698]

The general advice is to do 'dynamic' warm ups, that means brisk walking, exaggerated knee lifts and the like. Putting a static stretch on a cold muscle is likely to cause tearing. Static stretch is holding a pose for 20-60 seconds, for example stretching out your calves or quads. Save these for the end of the run, when your muscles are warm.

[Debbie698 in reply to MarkyD]

Excellent. I have Lake Garda to run round next week(not all of it!) so will put all these tips into practice - Thank you so much🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️

[MarkyD Graduate in reply to Debbie698]

Ohhh, post photos!! Beautiful place to run if it is not too hot.

[misswobble Graduate]

Also, move more when you're not running. Walk as much as possible! 🙂👍

[Oldfloss Administrator Graduate]

Slow down...stretches before runs should always be dynamic stretches and a really brisk war up walk too... the try to land lightly..think, kissing the ground with your feet... try it.. it works...

But sloe and steady is the main thing...this is a great journey.. take time to enjoy it

[ejvcruns Graduate]

Hey, good advice from others but I can relax my calves while running by opening up my hips and landing slightly differently on my feet.