Couch to 5K
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W1R2, novice in trouble

Hi all. I’ve just started C25K and W1R1 went well! However, I stretched and had a rest day between runs, but my calves hurt so much during yesterday’s W1R2 that I only managed to complete 4 of the 8 minute runs. I kept up the brisk walk the whole way around, but obviously feel I need to repeat that run and finished it feeling a bit disheartened.

I’ve never been a runner. I have very short hamstrings and have been inactive for about two years due to a surgery, so it’s possible I just need to build my strength up again slowly, but I was wondering if anyone had been in my position and had any advice?

I’m planning on resting today and attempting W1R2 again tomorrow night.

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I started back after a broken elbow and tissue damage to both ankles but was cleared by the hospital doc. I did a couple of weeks of W0 - 30secs running and 90 secs walking. That did the trick for me. Mantra is always Slow and Steady. Right as rain now. Keep the running sections as they are but increase the walking. So less total time running but you're being active. Good luck!!

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Thanks!

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Maybe you need more than one rest day between runs, at least until those beginner's aches dissipate.

The guide to the plan is essential reading healthunlocked.com/couchto5... and covers advice about stretching before and after runs, which may help.

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Thank you, that link is really useful

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Lots of us have. As new runners we have tight calves, but they get better 🙂🏃‍♀️ Slow running as per C25k, some calf stretches and cross training on non run days all help. We strengthen our calves and everything else as we carefully, slowly keep going

Walk more! Walking is great! Walk as much as you can. Get the bike out too. Swim, exercise other than running all help. Yoga and Pilates are excellent. i have a beginners yoga dvd and it really helps loosen me up

Google for ankle drops (heel drops) calf raises, foot lifts, lunges, squats. Which all work the calves If you watch a video of it being done properly then you can do them at home

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