W9R3 Graduation Day - Couldn’t be more fed-up ☹️😠😩

[SilverRunner]

I started the programme in May this year, I’ve just turned 60. It’s taken me 14 weeks to get to W9R3 due to reoccurring calf injuries. I started back on W8R1 10 days ago. W8 went well as did W9 runs 1 and 2.

Went out this morning full of joy at the prospect of graduating today. Quite an achievement as I’ve not run this far since cross country at school 45 years ago, (and I knew all the short-cuts). Over half way through, a slight twinge in my left calf. Before I could even decide if it was bad enough to stop, and I mean 2 paces further, I tripped over a lump in the path and BANG! My left calf went AGAIN!

I don’t know if I’m doing something wrong, but that’s twice in my left calf and once in my right since starting. I’m so very fed-up. I’ve been doing calf stretches and using a roller before and after runs. I really want to carry on with my running as I really enjoy it. But maybe my body isn’t built for it. I really don’t know what to do. I’d like to carry on, but I can’t do so if I’m going to keep injuring myself. This latest injury is going to put me back at least 3 or 4 weeks, if not longer.

I’ve just bought Runners World 1001 Running Tips and will read it from cover to cover whilst resting up but any advice from the wealth of knowledge and expertise on this forum would be most welcome.

Thanks in advance

Nick 😖😣😞

[Irishprincess Graduate]

That's really bad luck, no wonder you're fed up.

There's clearly some kind of weakness in your calves so you need exercises to build them up. Google to find some, but heel rise/drop is very good. But wait until your pain goes. Tight calves could come from a problem with the feet/ankles so do strengthening exercises for them too. Also, are you wearing proper shoes?

Don't stretch before a run, warm up properly and take longer if needs be especially as the weather gets colder. Stretch gently afterwards. Keep foam rolling. Using a tennis ball under your calves is very good too.

Have you considered a sports massage? That'll work wonders for tight muscles especially in the calves. If all else fails then see a sports physio for a proper diagnosis.

I know it's incredibly frustrating to keep getting these injuries especially when you're so close to graduating but keep the faith. It took me six months to graduate because of an old injury but I got there in the end. That was five years ago and I'm still running!

Good luck, be patient and let us know how you get on 🙂

[SilverRunner Graduate in reply to Irishprincess]

Hi there

Many thanks for your response and advice.

I will do some heel raises and drops as soon as the pain subsides. Also during past injuries I used the cross trainer, gently, as soon as I felt able to, as a means to aid recovery and build the muscle up again slowly. I do have proper running shoes, (Karrimor) they are so comfy I hardly know I’ve got them on. What about using the roller during my recovery period?

My wife trained in massage some years ago, so I may get her to give my calves a work over as soon as the tenderness goes. In the meantime I’m considering a visit to my doctor. Do you think he may be able to help? Physiotherapy? Would that help or is that more for flexibility than muscle damage?

Kind regards

Nick

[Irishprincess Graduate in reply to SilverRunner]

As long as your calves aren't too "ouchy" then carry on with the roller. You could see your doctor but she/he could just refer you to a physio and that will take time. If you can, see a sports physio. And definitely get your wife to give you regular massages! You lucky man 🤗

[sallenson Graduate in reply to SilverRunner]

You might be lucky if your GP is "running friendly" but most aren't and tend just to say "Stop running". Which will just make you more miserable. If you have private medical insurance then you'll be fine with a properly-trained sports physio. If you're waiting for an NHS referral they can take weeks/months to get approved and you'll need to see your GP first anyway.

[sallenson Graduate]

Oh no. Bad luck mate. No wonder you're down.

If you haven't already found a good local sports physio, find one now. I was benched for a few weeks and know exactly how you feel.

What happens is that things tighten up gradually over time and then "ping" it all goes nasty. So if the pain isn't too bad, lots of gentle calf stretching. Calves left unattended can lead to Achilles issues which are worse and we don't want that for you.

A sports massage might be good, but try the physio route first and let us know how you get on.

You're just delayed, not broken. You'll be back xx

[SilverRunner Graduate in reply to sallenson]

Many thanks for your valued advice. I WIll check out local sports physio’s asap.

[sallenson Graduate in reply to SilverRunner]

Plus you'll get some enjoyable new exercises to do

[Dexy5 Graduate]

Sorry to hear of your calf problems silverrunner. I had a few problems post grad and booked into a sports physio. He gave me exercises to do on my non running days and I had to have a bit of a break from running. I still do the exercises and haven’t had a problem since. £40 for the physio was well worth it.

[SilverRunner Graduate in reply to Dexy5]

Thanks Dexy5. Good advice. I’m checking out local sports physio’s via our sports and fitness centre tomorrow. Once I’ve stopped feeling sorry for myself.

[Dexy5 Graduate in reply to SilverRunner]

I know how you feel but it’s all the better when you get back running again

[Dexy5 Graduate]

My local running shop recommended someone

[Fabulous450 Graduate]

Ah, I can understand the frustration. Hopefully the Physio consultation will be just the right personalised advice that you need and I’m sure that will keep you motivated while you recover too. Best wishes for getting back out sooner than you think! ❤️

[SilverRunner Graduate in reply to Fabulous450]

Many thanks. I think it’s going to be the right advice, some Physio, the right exercises and time. Then I’ll hopefully be ready to take on graduation, again.

[MadDave]

I had a lot of trouble with my left calf doing C25k, and tore it on my graduation run. I was able to do slow gentle runs on the flat for a few weeks after that, before trying to run at a decent pace. For me my calves were underdeveloped in relation to my quads and glutes, and I just needed to train them up through doing more distance on the flat and at 60-70% of ‘normal’ pace.

That was at the end of July, and I’m now finding 5ks a lot easier and have just done my 1st 10k.

So I’d recommend dialling it down a lot and focussing on getting some distance into those calves.

Plus a protein shake after each run also seems to help reduce the cramp. 👍

[SilverRunner Graduate in reply to MadDave]

Before my injury today I was doing 4.5km in 30 mins. Average pace 6.5 mins per km. is that too fast? I’ve no idea.

[MadDave in reply to SilverRunner]

It’s better to slow it down a bit - 5k in 35mins would be a very good time given you’ve not had that many hours running in the C25k programme to get to this stage.

Speed will come later as you clock up more distance - your legs need more time to build the muscles you need.

So slower but longer runs will help you get to 5k in 30mins or less.

[SilverRunner Graduate]

Many thanks for your response. I actually saw a sports Physio today, by chance - long story, anyway she said basically the same. I need to build up my calf muscles and improve the overall suppleness in my legs. Lots of stretching, when warmed up, and strength building exercises. Also said using a cross trainer as an aid to my recovery was a good idea. Luckily we’ve got one. So that’s my plan once the pain subsides. I really can’t give up now.

[Jell6 Graduate]

Oh no!

I go along with the sports physio suggestions, and then when you are ready start at the beginning of the programme and build up slowly again. Maybe starting back at week 8 was just too much, too soon.

Good luck 🤗

[Jundal Graduate]

I haven't really got any advice, except to say that I hope you get sorted quick. If I didn't have my ever increasing distance to run, I'd go potty!

[Vix_yp Graduate]

I’m so sorry to hear this SilverRunner. 😔 You have come so far and so close to graduating, but the important thing is for you to take it easy. It sounds like you’re doing the right thing by resting up and divulging in a runners magazine, so that you can hopefully pick up lots of tips for when you’re well enough to resume running. You will get there, and we are all here to offer you support. Take care! 🤗

[SilverRunner Graduate in reply to Vix_yp]

Many thanks for your kind words and support. It’s much appreciated. I’m determined to conker my injury issues. I’ll be back.

[Vix_yp Graduate in reply to SilverRunner]

👍

[Beachcomber66 Graduate]

I am also 60 plus! I kept getting a recurring calf pull and thought I was never going to complete the course. I took over a week off, used the roller, bought properly fitted running shoes, drank loads of zero (I still do) and went back to week 5. Whether one or some of these measures worked I don’t know, but I breezed through the rest of the runs and have now graduated. It took a great effort of will to rest and then go back a few weeks in the programme, but it worked for me.

[SilverRunner Graduate in reply to Beachcomber66]

Many thanks for your response. Sound advice which will be headed. It’s just so frustrating at the moment being grounded. I’ll see how it feels in a week and then perhaps start using the cross trainer.