I started C25k the week after I quit smoking. I’m now W2R2. My biggest problem is not shortage of breath but severe calf cramps - I can just about manage 60s but I can’t repeat the 90s runs in full after the first interval.
I realise this must be from clogged arteries from smoking. Does anyone know whether this gets easier? Not looking for medical advice on this forum, only for any experiences anyone can share. Thanks
You will need to foam roll your calf’s. If you look on YouTube you will see that this is quite common with runners. If you don’t have a foam roll I used a can of beans. Starting at the ankle roll towards the top of your calf, where hurts the most roll longer and harder front and back. But you will need to stop running until the soreness goes away or you may cause more injuries to your calf’s. The experts are now saying that icing doesn’t work. Stretching and rest are the best things and very light exercise is ok.
Thanks for these tips, I’ll get a roller today (I was wondering about one but unsure)
I put my last cigarette out the night before I started this plan... it certainly didn’t help my progress, but it also didn’t stop me, and recently I’ve read of people graduating and then stopping smoking.
Calf cramps can be caused by a lot of things, but the top cause of this for me is dehydration... sip water all day every day and aim to get through 2-2.5 litres... more if it’s hot. Our muscles need a lot of water as they work. Oxygen flow and uptake will be slightly hindered by clogged arteries, but also by the lack of mitochondria in our muscles. Nice slow running will develop the ones we have and cause more to be formed... these are the muscles power stations if you will... they take in glycogen and oxygen and turn it into usable energy. So, while your arteries may not be perfect right now, any minor restriction of the oxygen flow is kinda cancelled out by the fact that you don’t yet have enough, and big enough, power stations to use it all anyway. Not smoking and eating well will solve the issue and this won’t be a game changer in terms of this plan.
It gets better... every day you get fitter and stronger... every run gets a little easier to start... the plan stays challenging as the runs lengthen, but should always be possible for someone who has completed the run before. Slowing right down is the way to get past the step ups that the plan dictates... and slowing down is the best way to condition your body to endurance sports.
Stretching immediately after every run, nhs.uk/live-well/exercise/h... while muscles are still warm and supple, pulls out contractions, avoiding carrying tensions into the next run and also improves recovery by improving blood flow.
Also slow right down. You need to be able to speak clear, ungasping sentences as you run.
Yes, I have done 1 run and calf cramp has returned. I also think problem may be linked to arteries. I will wait for pain to subside then try again.
Any medical advice would be appreciated.
After calf muscle strain
Tight calf muscles
Calf muscle tightness and pain 
Painful calf muscles and feet
