Painful calves - Advice please

[Arachnapheria]

I have been unable to get more than 3/4 through w1r2. I have attempted it three times but every time I get such pain in my calves that I can barely walk home. I know I’m not going too fast (if I went any slower I’d stop 😂). I’ve tried some stretches but I was hoping you guys would have some advice or links to stretches/warm ups I could try to help. Thank you in advance!

[Oldfloss Administrator Graduate]

healthunlocked.com/strength.......

Lots of ideas here for your aching calf muscles... and for all the other bits of your running body.

Your warm up walk should be brisk and your post run stretches too...did you check those out on the Newbie post?

Try to relax when you run too, sometimes when we begin, we do hold ourselves fairly tensely.... this is where the stretches and some rest day exercise come in...

So.. well done you, take a peek at the Strength and Flex forum and see how you go

PS

Slow and steady is perfect

[Madge50 Graduate]

Are you taking enough rest days? You don’t have to run three times a week, the programme is just a guide. I got so far in the programme and kept getting overuse injuries, had a ‘lightbulb’ moment and cut my runs to two a week. I managed just fine, took longer to complete of course, but that doesn’t matter, we’re all different and you’re doing this for you.

I’ve quite happily run twice a week since and have completed half marathons.....

You don’t want to end up hurting yourself, or hating it.

If taking more time doesn’t help, maybe get your gait and shoes checked out

Mx

[Hidden]

I’ve been struggling with lower leg pain in my calf muscles and I posted for help last week. I received some great advice from the forum. It has really helped and I’m back up and running again now. My best tips to pass on are:

Warm up with dynamic stretches as sometimes the warm up walk is not enough for tight muscles on a cold day.

The Japanese Slow Jogging technique (YouTube clip online) helps reduce impact, promotes good foot placement and a slow steady pace.

Calf massage (video clip online by an American physio) to knead out the knots in tight calves.

Generous amounts of Epsom salts in your bath post exercise - fantastic.

Heel rises standing on a step to stretch out tight calves.

NHS post run stretches on their website with photos of how to do them properly.

Drink plenty water as dehydration is linked to muscle tightness.

Compression socks - lots of recommendations from fellow runners so they are on my shopping list!

Take extra rest days if needed, it’s important to run in comfort not through pain.

I hope some of this helps you and keeps you running. Good luck 😉

[IannodaTruffe Mentor]

Please read the guide to the plan healthunlocked.com/couchto5... which has links to different stretches appropriate for pre and post run, plus advice on hydration, which may well be a factor.

You could try a foam roller.