Week 4 - Cramp!

[rachelhaynes]

Hi everyone, been following this site since I started the programme but this is my first post!

I'm currently on week 4 but its taken me a while to get to here due to a hamstring injury. I was on week 5 run 1 before I had to take a break

I've recently started again but every time I run week 4 my calves cramp up!!! I always stretch before and after I run so really don't know what I should do to stop this happening.

Starting to get disheartened should be starting week 5 but I just know there's no way I could run 3x 5 minutes without my calves killing.

Any suggestions? Thank you!

[Sook2 Graduate]

Stretches are good! There are slightly different ones for all the different muscles in your lower leg, worth a google?

[rachelhaynes in reply to Sook2]

will definitely look into it, thank you! 😊

[Buddy34 Graduate]

Good you're back running after a break. Normally the 5 minute brisk warm up walk should be enough before running so try not stretching before the run and see if it helps and plenty water about 2-3 litres per day and not just on run days. Then stretching as you are after the run. . Well done and good luck 😊

[rachelhaynes in reply to Buddy34]

thank you! will give that a go for my next run 👍🏼

[backintime Graduate]

cramps could be due to dehydration / lack of salts

Do make sure that you are drinking (water ) every day as buddy said

[rachelhaynes in reply to backintime]

thanks for the advice 😊

[peskymousie1]

Could also be a lack of potassium in your diet. Do you eat banannnas

[rachelhaynes in reply to peskymousie1]

this never even crossed my mind, no I don't really eat bananas often but maybe I should!!

[IannodaTruffe Mentor]

If you are following a good stretching regime and that is not affecting the issue, then maybe look elsewhere. Are you doing dynamic stretches pre run and static stretches post run, as linked to in the guide to the plan?

Cramping can be symptomatic of poor hydration. Are you drinking 2 to 3 litres of fluids each and every day?

If that doesn't solve it, then advice from a sports physio would be my next step.

Take care.

[rachelhaynes in reply to IannodaTruffe]

thank you I'll bare that in mind!