Couch to 5K
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Calf pain

Hi everyone! So I've just completed week 4 and moving onto week 5 tomorrow. I'm really struggling with calf pain thou 🤔 I could barely keep going on the last 5 min run of week 4 run 2 so gave myself a 4 day break to rest those muscles. When I completed w4r3 yesterday it was brutal! Mixed in with bad hayfever didn't help! Can anyone give me any tips now the runs are getting longer? Could have cried when jo said I was only half way through 😂

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Hi Sharna, I’m doing week 4 run 3 today so at the same point. I’ve slowed my running right down to almost walking speed to help with breathing and leg pain. Have you tried gently stretching the muscles at the beginning and end of the run?

It might also be worth seeing what your running gait is and getting the right pair of trainers for you, I’ve worn the wrong type for me before when I used to run years ago and I was in agony by the end of a run.

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Thanks. The breathing side isn't too bad it more of the pain. I'm going to get my gait analysed, hoping it's not the trainers as just brought new running trainers as my old nikeswere battered! I'm an active person, I do alot of boxing/kickboxing but wanted to add running into the mix to improve stamina!

Good luck for week 5 too, I'll be with you!

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Do your calves feel tight to the touch? Massage can help.

How is your hydration? Muscles really, really need lots of water to function properly.

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I must admit yesterday was a very hot day, and although I didn't drink alot I though I was hydrated enough. Maybe the sweat didn't help! Calves are fine to the touch, just sore when running.

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If they don't feel tight and uncomfortable to the touch I would definitely look at hydration levels every day.

Also breathing. If you're breathing more shallowly when they hurt (because they hurt) this is counterproductive as the more discomfort the more you need to get more oxygen into your body and to the muscles.

Use visualisation, when you're running if they feel tight imagine on each breath in that your muscles are like sponges, soaking in that much needed oxygen and releasing toxins in each out breath.

So much is about getting in tune with your body and working together with it. Sorry if that sounds too airy fairy! 🤣

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This sounds about right actually. I actually have quite a high pain threshold and can normally just breath through it but when I run I can't seem to get out of my head! I seem to compleatly over analyse everything. Mix that with a very short attention span it's a recipe for disaster 😂 maybe I'll take water with me tomorrow and just try to switch off and concentrate just on breathing!

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Don't worry about carrying water. Its too late then, your body already needs to have its full complement within. Its about hydrating in advance for every run. The 24hrs before each run is when you need to have that bottle with you and keep using it 👍

Definately try focussing on breathing through the discomfort rather than just pushing through. Good luck 😁

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Thanks! Week 5 here I come 🙈

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When I can't get my brain to focus I count, 1/2/3/4 or sixes with the pace and just keep going back to that when it gets side tracked 🤣🤣

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I'm awful for getting distracted. My husband calls me a magpie because I'm always distracted by something shiny😂

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I used to find this so I slowed down even more(!) & it really helped. Even now (I’m on W6 R3 today) if I start going a bit too quick I can feel my calves tightening up ... I slow down again & it goes. I also use a foam roller after my run Hope that helps 😃

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Thanks. I do run fairly quick as used to be a sprinter, maybe I'll have to slow down even more.

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