Week 5

[Rakeshn]

Can't get passed this stage... The last run with 20 min run is defeating me. After 10 minutes I have sharp pains at the lower part of my calfs. I have to stop for about 2 minutes then resume for the remainder. I don't feel out of breath but just the cramp after about 10 minutes. Any help would be much appreciated

[IannodaTruffe Mentor]

What are you wearing on your feet?

[Rakeshn in reply to IannodaTruffe]

Sorry is this a trick question.... Trainers?

[IannodaTruffe Mentor in reply to Rakeshn]

By that I suspect that you are not wearing running shoes fitted after a gait analysis done at a specialist running shop?

[Rakeshn]

No not at all. I was not aware of this. Please forgive my ignorance

[IannodaTruffe Mentor in reply to Rakeshn]

Leisure trainers are not running shoes.

I would not recommend anyone to go beyond W5 without having had a gait analysis and wearing appropriate footwear.

Not all running shoes and not all runners are the same. The gait analysis will indicate whether you need to have support shoes to help align your joints better when running.

[Rakeshn in reply to IannodaTruffe]

This is invaluable thank you

[hannahstarkid in reply to IannodaTruffe]

If you actually read the research there is no evidence that gait analysis helps fit at all - there are too many variables and not a wide enough selection of different types of shoe to actually make it reliable in any way. Your best bet is just to find a pair that feel comfortable, gait analysis isn’t up to where it needs to be for accurate and reliable results

[IannodaTruffe Mentor in reply to hannahstarkid]

I accept the limitations of gait analysis, based on the experience of the operative and the stock held by the store, but for someone who was not even apparently aware that they should be wearing running shoes, I think the OP could learn a lot about their gait.

[hannahstarkid in reply to IannodaTruffe]

OP said they were wearing trainers though? I assumed that would mean proper trainers rather than converse or the like

[icklegui Graduate in reply to hannahstarkid]

hm, I would call the shoes I started in "trainers" (they are not converse etc, they look... trainery) but they were not running-suitable. They are as flexible as planks. But I didn't know what a difference it would be until I tried shoes that are actually branded as running shoes.

[Whatsapp Graduate]

Good running shoes and perhaps a longer warm-up walk. Some good stretching afterwards and perhaps invest in a foam roller. Stretch also on non-run days too.

[Rakeshn in reply to Whatsapp]

Very useful. Thanks. I am walking for 5 min before running is that not enough them?

[Whatsapp Graduate in reply to Rakeshn]

It's what the programme recommends and it is enough for most, but a few posts on here have said a longer warm up helps, especially in the colder weather. Its also important to make sure you are warming up well during this time. I start off walking normally and gradually increase my pace over the walk, so by the end I am marching at quite a clip.

[Oldfloss Administrator Graduate in reply to Whatsapp]

Brisk walk.. from the onset

[Whatsapp Graduate in reply to Oldfloss]

Sorry, but why?

[Oldfloss Administrator Graduate in reply to Whatsapp]

I assume you are referring to the warm up walk and not the walks within the runs...?

Because by starting briskly you are already beginning the warm up of those muscles you are about to use, and to prepare your body for the coming exercise.. walking normally over five minutes does not give you enough time to build a good pace up.

On the C25K app with Laura, she gives you the pace, and it is a brisk, faster than normal walking pace from the onset.

I quote,

"....you will begin with a brisk five-minute walk,..."

"When exercise is initiated suddenly, the heart and lungs are under immediate rapid effort. E.g. Running across the street can make your rate of breath higher than if you ran the same speed for 5 minutes. The brisk warm-up gives your body time to adjust."

This why some folk do pre-run stretching ( dynamic) too.

Hope this explains

[Whatsapp Graduate in reply to Oldfloss]

Thank you for clarifying. I found when I went straight out at a brisk pace from cold, I would often feel a pull/ jar on my muscles. I am not suggesting a slow walk over 5 minutes, but if the aim is to warm your muscles then I find a longer walk where you speed up into a brisk walk gives my muscles more time to gently warm up.

We are all different and need to find what works for us. A brisk walk -definitely, but perhaps not straight off the blocks from cold in the winter climate.

Just an idea, that worked for me.

[Oldfloss Administrator Graduate in reply to Whatsapp]

We do what suits...I warm up with exercise before I have left the house..so for me..it is a progression usually...☺ Some of my warm up walks are very long though...old bones 😄

[Whatsapp Graduate in reply to Oldfloss]

I'm straight up and out the door before I have a chance to reconsider my options 😊

[Oldfloss Administrator Graduate in reply to Whatsapp]

Love it... takes me longer.. I creak a bit

[ejvcruns Graduate]

I also found I was kind of lifting my toes if that makes sense? Relaxing made a world of difference to me. Like consciously relaxing my feet. In contrast to IannodaTruffe I have not done a gait analysis but I have a pretty neutral gait I think, at least I’ve not had any other indications, and very high arches. I was very happy to buy barefoot shoes, sort of, in the form of a Nike style called free rn. Ordinary running shoes are quite awful for me, I feel all boxed in and my big toenail bruises. So I second the recommendation to get good shoes although I am more suspicious of the running store. Ours didn’t help me at all and I hated all the shoes they had. But shoes do make a difference. And also, try relaxing your feet as I said.

[IannodaTruffe Mentor in reply to ejvcruns]

If you go to a reputable store then I am amazed they did not offer you, as a new runner, a gait analysis.

I always suspected that GA was a sales gimmick until l had it done before purchasing my first pair of road shoes. The video showed my knees and ankles not vertically above each other and that I was pushing off from my outer toes.

With the recommended support shoes on my feet, Brooks Adrenaline GTS, the joints came in perfect vertical alignment and my push off was from my big and first toe, mechanically as it should be. I learned a lot about my running style from just a few seconds on the treadmill. None of this could be assessed by me in any other way.

Incidentally, I tried the Brooks online shoe finder and it came up with a different shoe. I would rather trust an experienced sales assistant, who is also an experienced runner, and the technology, rather than trust my belief in my own gait.

[ejvcruns Graduate in reply to IannodaTruffe]

Good to know! I went to the only pure running store in my town, I really did not like Or trust them. But I’m willing to believe it is the store, not the process!

[littlewiz Graduate in reply to IannodaTruffe]

I had the same experience. Used up and running in Bristol and had a similar diagnosis. Also ended up buying Brooks Adrenaline GTS after trying about 4 different pairs. Made running much more comfortable and reduced my knee aches considerably. Would definitely recommend GA and also Up And Running. Great service and I found them from a tip on this rather excellent forum.

[Oldfloss Administrator Graduate]

Listen to the advice... get the right shoes.. warm up really well ( I walked for 15 minutes the other day_ and then.. slow and steady !

[Decker]

Many people stretch only after the run but I find some gentle stretching a bit before and after the run helps loosen things up a little too. Not sure if that is part of your routine?

[HGVDan Graduate]

Slow down to start and build your pace in the run

Fitted trainers make a world of difference and perhaps some compression on the shins

Tights or leg warmers or just a simple compression bandage will help

Never stretch a cold muscle it’s such an old technique and really poor advice look on you tube for some movement warm ups

Make sure your legs aren’t getting too cold on the Run it’s getting far too cold for shorts

Cold muscles don’t perform you need nice warm supple muscles to run

Also hydrate more and if you get a cramp like feeling try a banana the magnesium and potassium in them really help

[LiisaM Graduate in reply to HGVDan]

I second the food advice if muscles don't improve--possibly a nutritionist/dietician could help ensure proper nutrition for those muscles. Like HGVDan says, certain nutrients might help if all the other advice here about stretching, warming up, etc., doesn't work for you--or look online for nutrient ideas if consulting someone isn't something you can do....

[Br0ughd3rg Graduate]

I had issues with really sore calves right from the start of the run for the first few weeks. I wore long socks with a light support which helped. I don't have problems now apart from the, what I assume is the normal ache. I do use an exercise bike in between runs for low impact exercise and religiously stretch my calves.

[EmmaSheila52]

From my personal experience I got the same calf tightness/cramp cus I was going too fast.

[Rakeshn]

Thank you so much for the wonderful advice. I have got a pair of Addidas cosmic 2 trainers or should I say running shoes. So fairly cheap but should be OK for a novice like me. I think I will give it an extra 5 min warm up walk and see how I get on tomorrow.

[Mummarunna Graduate]

I must admit it is worth investing in good trainers that suit how you run. I run on the outer edge of my feet badly (suprinator) and have just bought a pair of ASICS and they are heaven! My old trainers were Nike Air which I thought were good; but I like you got terrible pains up the outside of my shins once I started running bigger distances and yet now tonight I have run faster than ever and in total comfort. If you can ... get properly fitted and you will really reap the benefits X