Week 8, need advice xx

[Copout21]

Hi everyone, I should be on week 8 but still on week 7 as my calves just seem to keep seizing up . It has happened the last 3 runs.

My last good run I ended up running again after the last 5 min walk for another 25 mins and ended up running uphill, have I done an injury ?

I am doing stretches everyday but some mornings I can hardly walk!

I feel so frustrated , I was doing so well x

[Oldfloss Administrator Graduate]

Stretching after your runs is really helpful and if you pop across to the strength and flex form there are some great exercises for the calf muscles

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

Also, lots there for all sorts of exercise for some of your rest days...

Not sure whether I have got this right.. you did your run, then ran for another 25 minutes?

[Copout21 in reply to Oldfloss]

Yes, walked for 5 then did another 25, really silly of me , I was just on a high!

[Oldfloss Administrator Graduate in reply to Copout21]

Not a plan... hopefully you have not injured yourself, it is so easy to do and even when we play by the rules, it may happen.. There is so much you can do with that extra energy on some of your rest days too,

Calf muscles are really a pain.. the little tears need time to recover from runs, and you have had calf ache in other runs already...if injured, they really need time to heal.. I know, I was quite a while on the IC with a minor calf tear.. which resulted in treatment from a Sport Physio'.

Get those exercises done for your calf and maybe have an extra rest day...

There is some fairly useful advice here too.

wales.nhs.uk/sitesplus/docu...

[Copout21 in reply to Oldfloss]

Thanks so much, I am just going to go for my next run, I will give it a go . See what happens and let you know! If they still hurt I probably need some time out but I will be gutted

[Copout21 in reply to Oldfloss]

I had a great run this morning , week 8 run 1 , my calves were fine, exercises and a little rest paid off!

[Oldfloss Administrator Graduate in reply to Copout21]

Just well done

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

This guide to the plan is essential reading healthunlocked.com/couchto5...

and includes advice on minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.

Many people do static stretches pre run, which is not recommended.......pre run stretching should be dynamic, as linked to in the guide. Post run stretching is more important in my opinion.

Enjoy your journey.

[Copout21 in reply to IannodaTruffe]

I did it 28 minutes , no pain, all the stretches worked , wk 8 run 1 done. I have done warm down stretches !!