Week 5 advice please

[Bookworm20]

So, I’ve just done run 2, it was fine, my breathing is fine and there’s no pain once I finish running but during each of the 8 minute runs my shins & calves were begging me to stop (I didn’t) so I don’t know how I’m going to manage tomorrow’s 20 minute run.

1. I don’t know whether to just try it and see & risk having to repeat it?

2. I don’t know whether to do some stretches before I start (so far have not done any before any of the runs, only the 5 min warm up walk) if so what stretches?

Have surpassed my expectations so far and really want to complete run 3 without having to repeat it as I know week 6 starts off with smaller runs

[EL82 Graduate]

You could try having an extra rest day if your legs are tired. Week five is a bit of a mental challenge but you should be ready you just don't know it until you do it. With regards to stretches I find the walk enough to loosen up and stretch at the end of the warm down only. Good luck.

[sallenson Graduate]

Well done with R2. EL82 's spot on. Take another rest day if you want to to get the soreness out of your legs.

You could do a bit light "dynamic" stretching after your warm-up walk (hip swings, star jumps and the like) but leave the "static" stretching for after your run. But the 5 minute walk should be enough to get your muscles warm.

Just take it nice and slow and steady and you'll be fine.

Don't worry about W6 right now. Let's get you through W5 first. Embrace your Inner Snail and everything will be good

[JT22 Graduate]

Was given a bit of advice from a physio for both these problems, sounds like shin splints so what she told me was take slightly shorter strides (not easy but it works) the calves take a lot of pounding so ideally need strengthening, stand on one foot and raise your heel then hold for 3 (that’s the easy bit) then slowly ease your heel down (take 5-6 seconds to do this) try and repeat this 25 times ( I did it once but it was agony) then do the other foot, if you can’t do 25 then do as much as you can (I do 15) then swap sides then repeat the first foot again. It made a huge difference to me, I also do it 30 mins before a run to stretch the calves.