Calf muscle pain: Hi everyone, I am new to this... - Couch to 5K

Couch to 5K

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Calf muscle pain


Hi everyone, I am new to this (and most exercise TBH). I have completed week 1 (albeit not running every minute - that’s a work in progress!) and intend to repeat week 1 until I can run every minute. My question is; when I do the ‘run’ my low calf muscles (front and back) absolutely throb, so much so that during the walk it’s agony.

What am I doing wrong or is it just because I am quite overweight and very unfit?

Thank you

6 Replies

Welcome to the forum and well done on getting started.

This guide to the plan is essential reading and is full of tips. Stretching after every run, as linked to in the guide, can make a huge difference.

Enjoy your journey.

First of all. Well done on joining the 5 k.

Take the running sections nice and slow. Steady. It's not a race.

The ache in your muscles suggest that in my opinion that you are doing something right. You are using muscle that you haven't used before.

No pain no gain. It will be hard work but it will pay off.

In April I started running using the 5 k app and I'm now working my way up to 10 k .

In just a few weeks you will be so proud of yourself and won't believe how far you have come.

Well done enjoy the rest of your running journey 💪🏃 XX

Thank you so much. My ‘running’ partner has let me down so I’m off on my own. I’m going to try and concentrate on slowly down as well as trying to get all those run minutes done! Anything’s better than sitting on the sofa heh!!

Deborahchick46Graduate in reply to Katiek1981

Get some music to listen to. The greatest showman soundtrack is easy to run to . Every song has a similar beat and it's not too fast. Good luck


I used to have sore shins in the early weeks but it does pass as you get stronger and more accustomed to running. Slow and steady. X


It might be an idea to get yourself a foam roller and use it on your calves after your runs.

If the pain is very severe maybe a doctor’s check would be a good idea.

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