w6r3 Must remind myself to stretch first

[Abicon]

Such a beautiful morning and I was feeling ready for my first attempt at this one. But didn't properly stretch my calf muscles or perhaps drink enough over the last few days - whatever it was I was on the edge of cramp for most of the way and had to stop a couple of times to stretch out. Wondering if anyone out there has any advice? You've been a fab bunch sorting out my trouser issues!

[alisonx Graduate]

Oh i hit the dreaded calf cramp at week 7 - it felt ok when i was running, just a little tight, as soon as i had done my stretch and showered it would be so tight that i could not walk properly for 3 hours after, this happened for 4 runs - i found deep freeze gel worked wonders and it didn't matter what stretches i did or how often, what i drank...it was just always there Seem to be over the worst of it now.

Hopefully you won't get to that state. I think it just happens no matter what you do. I think you are doing the right thing by stretching, take it easy & hoping your next run is a cramp free run

[Abicon Graduate in reply to alisonx]

It's always been a bit of a problem but the interval stages seemed to help. Now that I'm on to full runs it's what is stopping me completing each run properly. I'm not so puffed out and could keep going but my legs feel awful. Good to hear that you got through it......

[CurlyC28]

Your muscles are not warmed up so you should refrain from static stretching before a run - walking briskly as part of the programme should be enough. Dynamic stretches are good 👍

[over61andstilltrying Graduate]

Hi Abicon, I still feel like a newbie here particularly as I didn't join the forum until week 5. I have now read lots of the info and advice. In the Pinned Posts top right of the screen there is a FAQ post how to run C25K. Well on in the really helpful post there is info on stretching. It seems that the advice is to stretch when the muscles have warmed up, so after running, not before. There is a link to recommended stretches in the post. Having said that, I still had a tight calf yesterday W6R1, but not too bad. Well done for your progress so far. Hope your calves get used to running and don't cause you much more problems.

[Bluebirdrunner Graduate]

Hi Abicon, being properly hydrated will help with your calf muscles, keep your fluids up on non-running days as well as after your run.

As mentioned, don't do static stretches when your muscles are cold..do a really good warm up walk, start your run really slow and steady, stay at a comfortable steady pace.

After your warm down walk while your muscles are still warm try these stretches ...

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

and also toe lifts and heel drops.

Stand on the bottom stair facing up. Hold onto the bannister or wall. Have your feet half on the step, half off. Go up onto your toes, hold a few seconds then back to level. Then gently lower your heels just enough to feel the stretch, hold a few seconds, then back to level. Repeat a few times. You can also do this one leg at a time to make it harder.

Hope this helps and good luck with Werk 7, nice slow steady running. 😊x

[Abicon Graduate in reply to Bluebirdrunner]

Thanks for the advice - I'll pay closer attention to my stretching and realise that I don't stay hydrated on nonrun days (no real thirst reflex) so will work on this too! I'm going to move on to W7 even though I did slow down to a walk for a couple of moments today.