Couch to 5K
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Week 5, run 3 🏃‍♀️

I cannot believe I've managed to complete the 20 minute run without stopping! I was worried about the run all day, thinking i couldn't do it but i managed it! C25K is probably one of the best things ive done in terms of fitness, so happy with my progress :)

Wondering if anyone can give me advice about my calves?

I have very big and strong calves, and I frequently get very painful cramp. Leaving me unable to run for a few days, i do stretch prior to cardio so i don't know if im doing something wrong? Any advice would be greatly appreciated!

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You say you stretch prior to cardio, I suspect that you need to stretch more frequently than that.

Before, after and inbetween and possibly try using a foam roller

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Thank you for the advice! I think I need to get myself a foam roller!

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If you are going to invest in a foam roller you might read this first runnersneed.com/expert-advi...

(added later) and read these rei.com/learn/expert-advice...

And then using them :-

runnersworld.com/foam-rolle...

running-physio.com/foamroller/

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Do you normally wear shoes with a heel? In any case, I repeat the advice above. You need to stretch every day, and definitely AFTER every run.

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Only stretch your calf muscles when they are warm after your warm down walk, Alice..don't stretch cold muscles.

Heel drops and toe lifts when your muscles are warm may help too.

Stand on the bottom stair facing up. Have your heels half off the stair. Hold onto the bannister or wall for support. Go up onto your toes, hold for a few seconds, then back to level. Then gently drop your heels a little, hold for a few seconds, then back to level. Repeat a few times.

Try not to jerk, and only lower your heels enough to feel the stretch.

Here are the stretches recommended by the c25k team...

nhs.uk/Livewell/c25k/Pages/...

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