Calf! Calves! Warning for beginners....

[Spain5k]

I'm sure reams have been written on calf muscles or calves, just adding my two cents here.

I think it's really important for beginners, even if you consider yourself reasonably fit (which was my case) to build up their leg muscles bit by bit, using the days in between runs to do a few simple exercises to that end.

It seems that a lot of people experience pain, discomfort and even injuries because their muscles are just not ready for the the demands being made. Stress on legs/ muscles is talked about here healthunlocked.com/couchto5... , but I cant see any reference to specific exercises...

I had to change my routine at week 4 as my calf muscles couldn't cope with the extra demands. I didn't run from Mon - Fri, but I did walk. I found some online exercises for building up muscles which I found useful.

runnersblueprint.com/best-e...

running-physio.com/calf-str...

Then I went on my own regime and instead of doing WK4 I made up a routine doing 1.5 - 4.5 mins of running interspersed with 2 - 3 mins of walking. Today I did 5W, 3.5R, 1.5W, 4.5R,2W, 5.5R, 2W, 5.5R, 5W (R=run, W=walk), so 19 mins running and no problem with muscles.

I'm really happy with the results and will continue to do the leg strengthening exercises. The next time I go for a run I'll try W5R1 which is 3x5mins running, but I might not go from that to 8mins in W5R2. It might be too much of a jump.

By writing this I hope people who are finding the jump in mins too much will see that there's not only one way of doing this and also that muscle prep, even for just a few mins run is a good idea.

Happy running everyone, hope we all make it to the end

[Imeldab]

In Spain too! Good advice. I haven't had issues and I walk a lot but into W5 R2 tomorrow and a bit apprehensive of the 8

[Spain5k in reply to Imeldab]

Ah, good to hear from people in Spain! It's hotting up here so I'm quite glad I'm still working from home and able to get out to run early. I wouldn't be able to normally as I'd have to be getting the train at the time I'm usually running. You're not so far ahead of me - I'm going to try and do W5R1 on Monday probably. (At the weekend I usually walk with my husband instead of running). I don't think I'll have any problems. but W5R2..., not so sure about. Tell me how you get on!

[IannodaTruffe Mentor]

There are links in the guide to the plan to pre and post run stretches, knee and leg strengthening exercises and the Strength and Flex forum and programme and recommendations that new runners follow them......what more can we do?

In respect of W5, you might find that this post gives you a different perspective healthunlocked.com/couchto5...

[Spain5k in reply to IannodaTruffe]

Thanks, I will read it.

As to "What more can we do?" I'm not complaining. There is simply loads of information and in different places. This forum has been going for years. That's what happens.

Thanks to all the people who contribute. Thanks for administrating.

I will keep doing what I can in the best way for me and hopefully following the programme, but if not I won't fret. I'm enjoying what I'm doing and feel better for it and that's what counts I think.

[Oldfloss Administrator Graduate]

Lots of references to calf exercises on the S and F forum..and many also in pinned posts.

If folk read the FAQ for all our new runners..where most of the issues you mention are addressed...by following the plan, slowly and steadily, whilst putting in strength and stamina work on some of our rest days, it is possible for most folk to achieve the 30 minute runs without injury.

[Spain5k]

S and F forum? Stretch and Flex? Stitch and Fish? Stratford and Fingleton?😲

How do I find pinned posts????🤷🏻‍♀️

Happy running everyone, hope we all make it to the end 🏃🏿 🏃🏻‍♀️💃🏾