New here. Did my first start of this app last night. I've never ran before. I really struggled. I'm not sure how to stretch before and after running. I'll have to learn from Google or YouTube. My left calf is in agony this morning. I did try stretching it before running, as I tore my right calf walking years ago. I'm overweight but have lost 3 stone to date. I've more to lose, hence hoping this app will help. I'm keen to continue but my left calf is a concern. Any ideas what could be causing this pain? My I didn't stretch it enough. Anyone offer any new runners advice please? Thanks Paul.
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mrpaul99
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Sorry to hear you’re suffering but well done for starting your journey 🤗 x
You can buy foam type rollers from sports shops (and even Aldi apparently). There are quite a few videos on-line about stretching and Iannoda has a link to various articles - I’ll try and post it for you.
You may benefit from a trip to your Dr or a sports physio? but I don’t really have a lot of experience to help further sorry!
Someone will be able to advise better than myself so hang tight and maybe take extra rest days? 🤗 x
Firstly well done on starting, many of us (including myself) have never run before. I am only on week 5 ( but very proud that I’ve got that far 😀) but have never stretched before or after.... I assumed the walking warm up and cool down was sufficient? If you don’t know how to stretch maybe you have over done it??? Important to listen to your body though - good luck
I wouldn’t trust google or YouTube for how to do stretches. Here’s a link to the post run ones on the NHS site nhs.uk/live-well/exercise/h...
Please note they are for after a run... before a run they may injure you and they will cause you to have less stability in the run, and that can lead to severe injury. Any stretches before a run must be dynamic, but technically you don’t need to do them, the brisk walk should suffice.
Thank you. That is helpful with the links. I will certainly read up to and educate myself. I'm just hoping the pain eases so I can go out again and do stage 1-2. I'll see how it is tomorrow. Thanks again
There’s a strength and flex forum on here too. Basically the stronger each joint and muscle group the less likely injury is. Start small and build up with anything new, and if that calf doesn’t settle go get it checked out.
Thanks. I'm glad I started this. Recommended by a friend who's completed the 9 weeks, and have been running every week. I have to repeat the stage 1 two more times this week, so my calf is a concern. When I stretch it, it hurts. So not sure to rest or stretch. I will definitely looking up stretching techniques, as I've no clue currently. Thanks again
I never do any stretches before running, just the five minute warm up walk. Also just do a light jog for the runs, don't try to sprint. It's all about building stamina to start with, don't worry about speed. Slow and steady!
Yes wise words. I'm determined to succeed, just need to take things slow. I did only a slow jog. Being overweight means a sprint would not be possible for me. Thank you.
I'm, ahem, a little overweight (technically obese) and I can now sprint for a short stretch if I want to. You'll get there but the slow jog is fantastic for building up your stamina and keeping you injury free. Someone at Parkrun told me yesterday that you burn the same calories whether you're running fast or slow which is nice to know!
Well done on your first run. Ofcourse you want to stay injury free so please use the resources on this forum to help you along.
I highly recommend the faq blog posts, they will be valuable as a point of reference throughout this programme and you will get a message to link to these.
You may be ‘sprinting’ when you are told to run, but it’s meant to be a gentle jog, very short strides. This may help you and there is a faq blog post on this too.
Hi, congrats on your journey so far. I’m now on week 6 but during the early weeks I also had very painful calves after my runs. I just did loads of calf stretches (sometimes holding for several minutes) and that really helped. Good luck.
Welcome to the forum and well done on getting started.
This guide to the plan is essential reading healthunlocked.com/couchto5... and gives advice on pacing, minimising impact, stretching after every run and dealing with injury.
That link from IannodaTruffe and the YouTube video on Japanese Slow Running Technique were the two key things that got me through C25k and into loving running. So go for it! 👏🏼🎉👏🏼 And good luck as you go. Remember: you can’t fail a run unless you don’t go out the door! If you don’t finish a run, then that was a good practice run for doing it again after a rest day. (Always take your rest days.)
Well done for getting started mrpaul! There’s already a load of good stuff in people’s posts below, especially the links to the pinned posts. And you’ll always find answers to questions here on the forum. My advice - the Japanese Slow Running link mentioned by MuddledGardener below! It’s really the only way to go as far as I’m concerned! Keep drinking loads of water to stay hydrated and do some exercise on your rest days (anything but running!). Hurty legs?☹️ - if you follow the plan to the letter this might ease off; it could just be your legs complaining at being made to work hard for the first time in a long time! But we’re not medics here and you need to listen to your body - if things don’t improve you should consider speaking to a doc or perhaps a sports physio. Well done again- enjoy your runs and let us know how you get on!
On my first run I didn’t do any stretches and really struggled for a few days afterwards. But since then I’ve done these stretches (nhs.uk/live-well/exercise/h... and been pretty much pain free (although I’ve only run 6 times so not exactly an expert!). As others have said, it’s best not to stretch beforehand, but I definitely recommend stretching after
Yes, I will definitely start stretching afterwards. I will keep all informed. All very kind and supportive.
I am a nurse myself here. I am concerned about this pain you are describing. It shouldn't hurt when you run. Of course accidents happen. There are some stretching exercise apps you can use for free. Now I am on week 5, I have noticed that if you run on asphalt it is harder on your joints and muscles, so try to run on soil wherever possible. There are also compression socks that can be used for sport... 20-30mmhg should do it. But before atempting another run do these things before:
1) give a couple of days to rest. If after a week the pain persists please go to your GP.
2)if pain goes away after a couple of days, it is a sign you haven't done the warming up properly. So do the brisk walk AND the streching exercises... Then run slowly. If you experience a sharp pain, stop. That means you are at risk of injury. If not, then great, it is your body telling you it is not used to run, it will soon pass.
Also you mention you are overweight, you don't say how much, extra weight also put strain on your muscles, even more when you run.
But well done for starting it is hard but it gets easier and your stamina will build up and you will soon feel awesome and great when you achieve your milestones!
Thank you for your concern. I'm hoping it doesn't hamper my progress. Really keen to keep going, but will make sure I take care of myself before and after my next run. I live near the beach, so if the traction is good and firm, I could try to slow jog on the sand. The pain is still there today, but not as bad as it was yesterday. I had torn my right calf before just by walking. This pain is in my left calf, funny enough my right calf is pain free. I certainly don't want to tear a calf again. I'm still about 2 stone overweight. I have lost 3 stone to date. I healthy eat, and trying to get up and out more. I've been walking before now, knowing I would start this app. So I was hoping I was ready to start. Just hoping the pain is nothing more than an ache that eases. I was going to do my 2nd run tomorrow (Monday) but may leave it for another day. Thanks again. Paul
As you have experienced a torn calf before, maybe you should do core knee, calf strengthening exercises before attempting a run? This probably will help you in the long term? There are plenty online I do these after a run. Absolutely get your rest days. Me I go by how my legs feel. The week 3 was for me harder on my knees, probably because I ventured more outside I just gave one extra day. I run on alternate days wherever possible. Good luck and let us know how did you get on!
Hi. So the pain in my calf has almost gone. I walked on it for about an hour yesterday, and felt fine. Became a little stiff last night, but continued to stretch it and rest it. Feels loads better today. So will do my second run this evening. Certainly will stretch a bit before. Will also make sure I stretch again, after the cool down. Planning on really slowing down my pace, and make sure I'm not landing on my heels or toes. I will report back to let you know how this has gone. I wasn't sure to start a new thread or keep this one up to date. Thanks again for all the help and support. I have done loads of reading, and watched the slow running video on youtube. Much love x
Well that's W1R2 done this evening! No problems from my left calf today. Although somehow my trainers caused me a blister on my right heel. Didn't feel them rub.
The other thing was my breathing. Was struggling to keep a regular breathing pattern. So did feel quite exhausted come the end.
The slow jog certainly was alot more comfortable, and currently feel ok. I'm planning to do the next and last one of stage one on Friday morning.
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