Week 5 run 3 completed but need advice please - Couch to 5K

Couch to 5K

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Week 5 run 3 completed but need advice please

Swimmer50 profile image

I have completed Week 5 run 3 and I'm really pleased with my ability to finish, I never thought I could run 20 minutes without stopping. My problem though is that although I don't struggle with my breathing, my calves feel tight and ache very quickly. Is there anything I can do?

12 Replies
Tasha99 profile image

Maybe you need your gait doing?

Swimmer50 profile image
Swimmer50Graduate in reply to Tasha99

Do you think it could be my shoes?

Tasha99 profile image
Tasha99Graduate in reply to Swimmer50

Could be.

runwithdog profile image
runwithdogGraduate in reply to Tasha99

i have lots of pairs of trainers and although they are all comfy and i could walk all day in them, only 2 pairs have no issues for running.

no rhyme or reason as they all look similar.

MarkyD profile image

Only thing for it is regular, daily stretching. Don't sit too long (no more than 1 hour at a time), try to do as many tasks whilst standing, keep active and did I say do regular, daily stretches? IF you don't want to do yoga or pilates, then try the NHS Strength and Flex program. And add daily stretches to your schedule. Make sure that you stretch after a run, and make sure that you stretch on your rest days. And if you get a spare minute (whilst brushing tea, or washing up, or filling the car with fuel) the do some stretching. Google soleus stretches for ideas, or look at these:



Another thing that you can try is daily stretching... ;-)

I hope that you got the message

Swimmer50 profile image
Swimmer50Graduate in reply to MarkyD

Thank you, that's helpful

AlMorr profile image
AlMorrGraduate in reply to Swimmer50

Great advice from MarkyD, congratulations to you on completing run 3 of week 5, that is a milestone run with C25K, onwards and upwards to week 6 run 1 but be careful about that run as it catches out some people with the interval walks and runs after the non stop 20 minutes of W5R3 which you have just ran, takr both run 1 and 2 of 6 especially slow and steady.

GoGo_JoJo profile image

Yep, stretching, and more stretching. Get a rolling pin on them or a massage stick or even self massage, but stretching is the key.

I use a massage stick every night on my calves and have a sports massage every 3 to 4 weeks but some of that is for my job too. Stretch and massage. If it hurts a little keep it up until the hurt eases 👍🏻

Swimmer50 profile image
Swimmer50Graduate in reply to GoGo_JoJo

Thank you

The guide to the plan healthunlocked.com/couchto5... includes advice on minimising impact and stretching, amongst many other topics.

You're on a progressive program that increases the load every week. I had aching calfs and shins throughout. As long as they recovered somewhat between runs and didn't get worse I didn't worry too much. Even now when I push the pace or distance again they ache again.

All the above advice might help but the bottom line is that you're using muscles that haven't been used for a while. They might ache a bit.

Aches and niggles are normal. Pain is a warning. Never try and push through pain. If necessary take extra rest days.

Swimmer50 profile image

Thanks, it's good to know it's normal

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