W1R2

[Slouchpantz]

I found myself actually looking forward to it!

Calves still very painful though. Hips are also an issue. I need to sort out my running attire as I had a wardrobe malfunction which was very distracting. Not sure how long I can manage with the calves burning.

Anyone have a stretching advice for a beginner.

I’ve done nothing for 43years and I know how my mind works.... if it doesn’t start getting easier, the brain will switch off!

[IannodaTruffe Mentor]

Well done.

Please read the guide to the plan healthunlocked.com/couchto5... it is full of tips including links to stretches.

[jiggles7 Graduate]

Well done completing the second run!!! the first week is definitely the hardest. so massive kudos to you for getting back out there.

Ahh bless ya! wardrobe malfunctions are massively annoying an sometimes mortifying. I make sure everything fits now before I leave for a run. would expect you to have some aches at the beginning, they will subside. have you got a foam roller or tennis ball by any chance? you might find that rolling your calf over those helps relieve the tension. as the weeks progress you will find you will ache less.

[UnfitNoMore Graduate]

Great job.

Do the stretches in the guide... keep moving on off days, maybe foam roller the calf muscles (or massage them).

It will get easier to run, and thus less painful, but it will take at least a few weeks for that to be very noticeable... the programme is intense and keeps pushing your endurance.

[Slouchpantz in reply to UnfitNoMore]

Thanks - It certainly does test me!

[RunBrianRun Graduate]

First off read the guide linked to above. The advice I’m giving here is from experience that I wish I’d known about earlier as I used to suffer from calf and hip pain. Don’t be afraid or concerned about stopping and stretching off any tightness . Do this as soon as you feel it, especially in the calfs. Warm up for longer and do lots of dynamic stretches. Focus on your hips with lots of forwards and sideways leg swings. Gently at first and then more elevation as the hips loosen up. Walking lunges are crucial for me as are squats. I then walk at a brisk pace for between 5-10 minutes. I spend at least 15 minutes warming up and, when I’m running, I always stop as soon as I feel a twinge. It’s essential and not often mentioned that when you feel it you’ve got to deal with it. Don’t just keep running hoping it’ll get better. That’s guaranteed to lead you to the injury couch.

Good luck with the running!