Calves giving up again: I graduated a couple of... - Couch to 5K

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Calves giving up again


I graduated a couple of months ago and am still finding things very difficult. I had problems with my calves at the beginning but that seemed to disappear very soon. Now it's back with avengance. I have had to stop twice because the pain was unbearable. Before, the pain was more towards the top of my calves but now it is near the bottom. Any advice?

7 Replies

Are you going too quickly. If so, slow things right down.

Calf strength is key. Calf raises with heel drops, foot lifts, lunges all help

in reply to misswobble

If only! Still moving at a snail's pace 😁😁

in reply to DoingthebestIcan

That’s best! It really is. As you get stronger with SLOW running your pace will pick up. It takes a while to build running legs, and they’re achieved with slow running and rest days. Cross training is a good idea. Walk more! Swim, cycle, etc etc Do the calf exercises and make sure you have the correct Shoes! 😃


Foam roller! Best things ever!

Oh and if you haven’t had properly fitted shoes and a gait analysis, do that 👍🏽


Graduated a couple of months ago so counting the programme itself you’ve been running regularly for four months or thereabouts? Maybe try a week’s rest. Lots of runners do that every few months.

The advice above about footwear and gait analysis is also good, if you haven’t done that already.


I suggest taking 2-3 of days rest before yoir next run. If you're running a 5k consistently along the same route, you may be over challenging yourself too often too similarly. A short break can do us the world of good and allow us to fully recover amd strengthen.

I suggest a short break. Your next run do intervals, i.e. running fast for 60 secs, then slow running for 60 secs. Do a mile or 2. Next run, do hill training. The run after, do a 5k very slowly. There are the c25k+ podcasts which are a good next step after graduating. Have you tried those?


I’ve started using calf skins, feel they support me and although I’ve only done 2 runs in them finishing week 4 I wouldn’t run without them now.

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