My first post so be gentle, I've just completed W3R3 but I'm having trouble with my calf muscles hurting whilst the rest of me is feel surprisingly good and I'm not getting out of breath. I'm running on a gym treadmill at 8km/h and walking at 4.8km/h.
I'm a 53 diabetic and fairly over weight at nearly 17st with all of the excess around my stomach. I haven't done anything physical since I was 40 and that was only 6 months of rugby before I tore my hamstring before that it was back to my late 20's when I play a fair amount of sport.
I can't decide if it just the muscles stretching, a build up of lactic acid or bad posture as I'm very flat footed and tend to run on the outsides of my feet a little. The 3 minute runs were a struggle which is a disappointment as I have run a half marathon in the past.
With week 4 looming and 5 minute runs has anyone got any ideas on how to get around this as I'm not sure I will manage it ?
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The_Real_BFG
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Welcome to the forum and well done on getting started.
This guide to the plan is essential reading healthunlocked.com/couchto5... and includes advice on minimising impact and stretching after every run, which can reduce the aches felt by all new runners.
Hi there! Welcome! I am sure on if the admins will direct you to a pinned post with great pointers for new starters. It takes awhile for your body to adjust and aches and niggles will be part & parcel of the process, but they should settle. Perhaps think about your footfall: advice is to take smaller strides and land with your foot under your body, striking at mid-foot rather than heel. I run outdoors but can appreciate that this may be harder on a treadmill. Stretch carefully, particularly your calves, and have a think about your footwear too: it may be that you need a different/better pair of running shoes, preferably chosen with gait analysis at a specialist shop. I too was in your position only in October and I still have the weight to lose, but little and often at a slow pace (again, this is different outdoors) will build up your distance. The right shoes makes the world of difference! Good luck on your running journey 👍
Hi Molly, When I first tried to do C25K about 18 months ago shoes were the first thing on my list and I got a gait analysis done at Decathlon and got a pair of Asics gel shoes.
I had this when starting for a while. It drove me mad as other than that I managed well.
I’m a sa Nurse and work alongside Physio’s. I spoke to one of them and she said the key is really stretching out the calf before a run and afterwards. I stretch for quite a while now and really try to do them well.
Yep... stretching!! Those muscles need some support to get used to this new regime. If you want to really treat them a sports massage is bliss (following some initial discomfort!)
Also make sure you're hydrating enough. Now they're being used those muscles need water and oxygen in abundance to work at their best.
Some people prefer to have 2 rest days to allow their bodies to adjust.
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