Heavy legs and achy calf’s

[Ketogirlrunner]

So I’m on week 4 run 3 and so far I’m doing ok! I’m loving the progress I’m making each week and the difference running is making! However I still get painful calf muscles (even with stretching and the warm up walk) and my legs feel really heavy! Any tips on getting over this?

[Oldfloss Administrator Graduate]

A massage stick could help the calves and specific exercises for them too.

Try to land lightly...I call it kissing the ground with your feet.

Take it gently and slowly and do make sure that you are beginning to up some of your rest day exercise a tad too, now that the runs are getting a bit longer.

Well done you xx

[Annieapple Administrator Graduate]

What exercises do you do on rest day? Newbie question!

[30QuidKid Graduate]

A foam roller might be helpful. Even if it doesn't help it still feels good using it!!

Might also be worth slowing down a bit on your runs.

Possible add an extra rest day between runs, I think at this stage your body will still be adapting to the exercise.

[IannodaTruffe Mentor]

Have you read the guide to the plan regarding stretching and minimising impact? healthunlocked.com/couchto5...

Are you drinking 2-3litres of fluids each and every day? Hydration is crucial.

[Ketogirlrunner]

I drink plenty of water each day as I also carry round my litre bottle and drink from it all day!

I do stretches and have a vibro plate which I use on my rest days - although maybe I’ll increase this!

My legs don’t hurt after running just during! I get it with other exercise at the start too! Maybe I just have right calf muscles! I’ll start uses my foam roller and see if that helps!

Thanks all

[grumpyoldgirl Graduate]

Dynamic stretching as part of your warm-up, to get those muscles awake as soon as you start running. There should be some in that link that ianodatruffe sent you. Static stretches to cool down. Good luck!