W4R1

[clairelouiserunner]

What a gorgeous setting for an evening run! Feeling super positive after this evening; breathing, knees, hips and upper legs all fine but the bloody calf muscles are the one thing holding me back now! Any tips gratefully received!

[AlMorr Ambassador Graduate]

Best time to run in this warm weather, either late evening or early morning, nice photo, onwards and upwards to run 2 of week 4

[clairelouiserunner in reply to AlMorr]

Onwards and upwards indeed AlMorr! Thank you 😊

[AlMorr Ambassador Graduate in reply to clairelouiserunner]

👍

[IannodaTruffe Mentor]

Well done.

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.

Many people do not hold their stretches for long enough or put enough effort in. Hold post run stretches for 30 seconds and make sure the pull is strong enough to be on the verge of discomfort.

Make sure hydration is up to a minimum of 2.5-3 litres per day, running or not.

You could try a foam roller if the above doesn't work.

[clairelouiserunner in reply to IannodaTruffe]

Fab advice IannodaTruffe, thank you!

[clairelouiserunner]

Thank you very much for this suggestion Thatwasunexpected!

[Angelpoppy Graduate]

I always find that I can feel my calves more if I'm under hydrated at all. I do drink a lot of water anyway, but in this heat I'm conscious of upping that even more and it definitely helps.

Well done, W4R1 remains my favourite run, it was the one where I knew I could do it and be a runner 🤩

[clairelouiserunner in reply to Angelpoppy]

Staying hydrated should indeed be a focus for me now Angelpoppy - thank you so much for sharing!

[Sqg1989]

I've had the same issue! Pain got so bad I ended up taking a break and repeating week 3 - I'm planning on doing week 4, run 1 on Sunday now and really glad to hear you found it doable - I'm a bit nervous of stepping up to 5 mins of running!

What has helped me with my calves is lots of targetted stretching. So standing on a bottom step (hold the banister!) with just my toes on the step and pushing my heels down. I do a few quick reps before holding a longer stretch. I've also started doing foot circles before running. Calves still ache but far more comfortable than before!

[clairelouiserunner in reply to Sqg1989]

Good luck for W4R1 Sqg1989 and let me know how you get on in your Sunday run! Fab tip about the targeted stretches, I will definitely be trying that! 😊