Sore legs!

[Elmz]

My calf muscles have been playing up during my runs. I completed w6r1 this morning, it wasn’t as painful as the last run, but I feels like I’m on the edge of cramping the whole time. I’ve been stretching before and after. I feel like I could go faster, my breathing is under control, but my legs are stopping me! Any tips?

[southlundon Graduate]

I’m behind you in the programme but I’ve read that some simple exercises in between the running can help. I saw this a few days back and bookmarked it but I can’t say I’ve been doing them! runnersworld.com/beginner/a...

[Elmz in reply to southlundon]

Thanks I’ll have a look

[Oldfloss Administrator Graduate]

Warm up well, stretch after every run, ( which you are doing) and make sure you pop in rest day exercise. Try to get a routine for some of your rest days and for your calf muscles try these..

nhs.uk/live-well/exercise/s...

Putting this in alongside your running could be really helpful!

Well done you

[Elmz in reply to Oldfloss]

Thanks, I will try stretching out on rest days to

[Oldfloss Administrator Graduate in reply to Elmz]

Your rest day exercise becomes increasingly important... walking, or Yoga, swimming or cycling... all helping to build up our strength and stamina

[Fimoo Graduate]

I found some dynamic calf stretches on YouTube that have really helped before running and then more stretching afterwards. Search "dynamic calf stretch" into you tube and try a couple to find one that works for you. I like the ones on the edge of a step lowering up and down slowly

[Elmz in reply to Fimoo]

Thanks, will do thanks

[GoGo_JoJo Graduate]

How's your hydration levels? Muscles really need water and lots of it in the 24hrs prior to each run (ideally all the time).

Water and oxygen are key. Try to ensure enough water in your system and breathe deeper if you feel like the muscles are starting to cramp (if you possibly can) on the go. 👍

[Elmz in reply to GoGo_JoJo]

Thanks, I do drink a lot of water actually at least 2l a day. But as I’m running in the morning this might be an issue, will try and drink more before I leave. Thanks

[GoGo_JoJo Graduate in reply to Elmz]

Before you head out is too late. Maybe try and get an extra pint in before bed if possible 👍

[Sofabunny]

I had lots of problems with calf muscles earlieron ..horrible burning sensation starting within seconds..it has got better...I have been doing some stretches..and I found that I had to really slow down even in the walking intervals until the burning eased a bit...

[Elmz in reply to Sofabunny]

Thanks, good to know it’s not just me! Hopefully it’ll get better as I go on

[Jay66UK Graduate]

Foam rolling may help too.