Week 9 - can’t do it !!

[NeverARunner]

What’s going on..... I suddenly am getting solid painful calves after about 5-8 minutes in

I’ve had to stop the last couple of runs at week 8 as it’s just hurting too much has anyone else had this and how did you get over it ? I’m really upset that I seem to have gone backwards 😿

[Irishprincess Graduate]

Warm up well before you run, at least ten minutes and stretch afterwards. Invest in a foam roller which works wonders for tight calves or use a tennis ball or rolling pin.

If you can, invest in a sports massage. It'll not be a relaxing massage but it'll work wonders for tight muscles 😩😩

[NeverARunner in reply to Irishprincess]

Thank you - the last week of 8 I didn’t do the full 5 min warm up as the one before was a really good run .... stupid mistake maybe that why they are still hurting ! Thank you x

[Bazza1234 Graduate in reply to Irishprincess]

I think you are right - 5 years after finishing C25k and several half marathons, etc later - I am now getting the tight calves syndrome again also. The only difference between now and when I used to get them so long ago is that I am now 5 years older No amount of warming up seems to be helping me - so I am now incorporating a 2 minute enforced "stop running" into all of my runs over about 2 klms ( which is when the calf cramps start) and massage them . This seems to then allow me to continue the run . I did this yesterday on a 10K run - stopped every 3 klms , had a drink and a little sitdown for a minute or so, squeezed my calves and continued on.

[Bazza1234 Graduate in reply to Bazza1234]

BTW - I have a heart artery disease Artherosclerosis ( hardening of the arteries) which can also mean PAD ( Peripheral artery disease) in other large bodily arteries ( like the legs) and have having an ultrasound investigation of that next week. My calves also go rock hard but ease off over the minute or so ,of rest - it is almost like the leg muscles are pumping blood into the legs but not releasing it back to the heart ( or not doing so quickly enough)

[NeverARunner in reply to Bazza1234]

Oh gosh ! How did you find out you had that ? I hope I haven’t got anything like that wrong it just seems to be coming in after about 10 mins of running, I did the 25 fine and I’ve done a 28 with minimal issues- but today and 2 days ago it’s just been so hard !! I feel bad if I stop but tonight I stopped and had a stretch and then I got back to it and I was okay for the last 20 mins

Thank you hope all is okay with your further investigations x

[Bazza1234 Graduate in reply to NeverARunner]

You might try going for a 10 minute slow jog as a warmup after the 5 minute walk - all before you do the "serious" run. Have a rest, foot and leg massage , squeeze the calf muscles etc , stretch a bit , a few squats before starting the serious running.

[Garden17 in reply to Bazza1234]

Hi this is the same problem I have with the left ankle and muscle I don’t no what to do I thinking of give up running

[Irishprincess Graduate in reply to Bazza1234]

A monthly sports massage works wonders Bazza 😭 Just don't wear mascara 😳

[Katnap Graduate]

Have you tried the edge of a step stretching technique?

Go for a brisk 5 minute walk or go up and down the stairs 5 or 6 times to warm up. Then on the bottom step (as if about to go up again) put the balls of both your feet just past the edge of the step. Hold on to the hand rail for balance... allow your heels to gently go below the level of the step.

How does that feel?

Try one at a time if it gets uncomfortable.

Follow up with massage, remembering to use a motion going from lower to upper part of your calves.

I've had problems with cramp since a teen. It's so annoying when your heart and head say yes but your calves cramp the moment you go from walk to jog.

Fingers crossed 🍀

[NeverARunner in reply to Katnap]

Thank you - no I haven’t tried that but I will for sure !! Perhaps the warm up I am doing of just 5 mins brisk walk isn’t enough at the moment !! Thank you x

[Lellysb Graduate in reply to NeverARunner]

I found doing ten mins of dynamic stretches really helped me, ie ones where you are moving and stretching rather than standing still. Hope it helps you carry on with the running.

[grumpyoldgirl Graduate]

Wouldn't dream of running without stretching. I forgot once, and could hardly get out of bed the next morning, completely seized up. Dynamic stretches before a run (swinging each leg side to side, then back and forward) and held stretches afterwards. There are tips on the healthunlocked website, but I don't know how to link to it. A good one for calves is to drop slowly forward from the waist, relax head shoulders and arms, hold in abdominal muscles, hold that for a while, you should feel the stretch in your calves. Slowly bring yourself up to straight again. Honestly, it makes a world of difference.