My running is falling apart but I'm not sure why. I have trouble with my calves all the way but finished week 9 running at 6.5 km/h followed that up with another 30 minutes at 6.5 and then stepped up with 2 runs at 8 km/h and that's where it all went wrong. After the second of these runs I got some kind of trapped nerve in my left leg that kept me out for about 10 days followed by a nasty cold. When I thought I was ready I started again at 8 but only managed 8 minutes before stopping due to aching calves and finding it hard to breathe from the cold. I left it another week and then managed just 18 minutes but an improvement. Then yesterday I tried again at 8 km/h but had to stop after 12 minutes with extremely painful calves, I did walk for 5 minutes and then managed another 4 minutes running but no where near the 30 minutes after graduating.
Is this just a loss of fitness due to the breaks or maybe a lack of enthusiasm following completing C25K, I'm not sure but it is quite depressing.
Any ideas on strengthening up calves would be well received.
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The_Real_BFG
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I really don’t know but it looks to me that you are running too fast, once you graduate from c25k you need to consolidate. there is a pinned post for what to do next
Run 3 times a week for 30 minutes each and run slow so you don’t injure yourself....take walking breaks if need until you can run comfortably for 30 minutes without being sore or getting too out of breath. We still need to take it easy and build strength in our legs
Just as a pointer we graduated at about 11mpk and now can run 1k just under 8mins so still not fast
There is a strength and flex site with loads of good exercises to strengthen
Its all about time and not about speed
Most of all have fun, posts your runs, read others posts and get motivation that way
Have you had a gait analysis and had running shoes properly fitted? I’ve just recently found out how the difference in shoe drop can affect / be easier on different parts of the leg too. Lower drop better for knee issues. Higher drop better for foot, Achilles and calf problems. Anyway it could be worth getting fitted properly. You may pronate.
Hi Tasha, I did have a gait analysis and ended up with a pair of Asics gel shoes which I really like but it was at a Decathlon store and I wasn't sure of the experience of the tester so maybe I need to go to a dedicated running shop.
I had ASICS gel shoes once and my calves hurt immediately. As soon as I changed back the pain went. If it’s a major issue I’d get a gait analysis from a physio 👍🏽
Oh thanks for your reply and there I was thinking I was buying quality. I'm booking up a gait analysis ASAP as I don't get out of breath or particularly have pain in any other muscles so it's just my calves so possibly the shoes might be the problem.
Are you stretching out your calves properly after running, they get really tight after running and need quite a lot of work on them. This could be problem. Also as mentioned above, try slowing down or go on shorter runs. If you keep aiming a particular speed/distance and not managing then you are introducing the thought of fail. Tge 10k plan takes people back to running just 2.5k. Good luck
As I have had trouble with my calves all the way through the C25K I do lots of dynamic stretching before the run and plenty of cool down stretches afterwards. I have no trouble with calf pain the next day it simply when I'm running. I've been told that the fact that they are solid and painful is probably a build up of lactic acid and strengthening is what's required.
You are doing great, wonderful stretching. . That's a fantastic weight loss. I hope you find either a good physio referral or that they pain eases over time.
My recommendation in the guide to post C25k running healthunlocked.com/couchto5... , based on standard practice in the running world, is that you spend 70-80% of your running time at an easy conversational pace and only push hard on the remainder of your running time.
Do you stretch immediately after every single run?
If your calf issue persists then consulting a physio would be advisable.
Hi Ian, I have read your article and one of the main goals mentions was increasing your speed which is my current goal, in the future I might try increasing my distance I have time constraints which mean I can only run twice a week for 30-60 minutes. I am a very competitive person and was very active in various spots in my younger years so my immediate goal was to do 5K in 30 minutes with a far more distant goal of trying to get that down to 20 minutes. I will read more of the linked articles in your post to see which might help me the best.
Jumping from running at 6.5kph to 8kph isn't easy, you can, and it sounds like you did, injure yourself from trying too hard, I completed the program at 6kph and can run a 5k at an average of 6.9kph, I can do 2k at 8kph if not faster but I wouldn't push it too hard.
When you try again, go back to your 6.5kph and just take it steady, if you want to go faster then add 10% to the distance/time of ONE run a week until you get to 60 minutes, use one of your runs as a shorter but faster run of say 20 minutes and then do some intervals on the 3rd run.
Before long you will notice you can hold a higher speed for longer without injuring yourself.
I agree, from 6.5 to 8 is a big change, I would try 6.5 if you are not feeling any pain, and then maybe try the last km or the last 5-10 minutes if you run based on time at 7. Then you can work on increasing the time you spend at 7 or on going faster than 7, but one thing at a time!
Hi Both, It may seem a leap from 6.5 to 8 but the fact that I managed 2 consolidation runs at 8 probably means it wasn't that much of a leap for me. As for injury I do know the difference between a muscle injury and a trapped nerve and this wasn't an injury.
I will drop back to 6.5 for tonight's run and see how that goes but my question was more to see if other people has lost focus after C25K or lost significant fitness with a 2 week layoff.
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GRADUATION
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