Week 2

[Scouser67]

Hi. I’ve completed my first week and am about to embark on my second week. When running my calf muscles get tighter and have had to push them to go a little further. Is this to be expected as I carry on my challenge? 🤔

[Anthie Graduate]

You need to relax while you're running, making sure you're doing small steps and do not kick the ground: run as light as you can (don't worry about speed but minimize impact). Have you been stretching? Stretching is very efficient to get rid of the tighness but they need to be done every day: dynamic before running and static after the run, and on rest days. Try to get into a 15 mn routine: 30 seconds or 1mn for a stretch, breathing deeply and slowly (which is very important, if you don't breathe, you won't get the benefits from the stretch). Have a look at this (you'll find a lot of videos on YouTube too): nhs.uk/Livewell/c25k/Pages/...

The tighness should go away as you carry on and build up stamina.

[Scouser67 Graduate in reply to Anthie]

Hi Anthie. I do small steps when I am running and am pacing myself. I think after reading your advice I need to do more stretching. I found the video most helpful. Thank you .

[Scouser67 Graduate in reply to Scouser67]

I am determined and motivated at the moment with this challenge. It’s just the calf muscles!!! I’m going to attempt Week 2 day 1 tomorrow. 🙂

[Anthie Graduate in reply to Scouser67]

Calves are one of my weakest points (there are quite a few but they haven't increased with the running lol!) ... One of the members posted a pdf from the NHS: ouh.nhs.uk/oxsport/informat...

You need to click on Achilles tendinopathy (which you don't have but can be the consequence of not stretching calves enough): page 9, you'll get 2 postures. But the eccentric exercices are great as well. You can also practise walking on tiptoe for a mn every day. Hope all this'll help!

[Scouser67 Graduate in reply to Anthie]

Interesting piece of literature. I tried running where I live and it is quite hilly and didn’t get very far. For the time being I will still to the track or somewhere more flatter.

[Anthie Graduate in reply to Scouser67]

Far easier to stick to flat ground when you start (I'm stll struggling whenever I try to run up hillocks)! Good luck and keep it slow and steady

[Scouser67 Graduate in reply to Anthie]

Thanks Anthie. As they say keep running. 🙂