Sore calves, need to control my pace!! help

[Tracey3547]

Graduated yday, i went out to strong and had to really slow down in the last km so to complete. I’ve got really sore calves today! Any advice of how to steady pace / and help with the calves?!

[Knightrider_28 Graduate]

Hi, I'm nearly there,I'm on WK9R1 just done, it was tough.....I would gently do some light leg stretching and maybe a hot bath it helps me.good luck 🙂

[IannodaTruffe Mentor]

Pacing is one of the hardest skills to learn. If you vary your pace, as recommended in the guide to post C25k running, then you will develop a feel for your easy pace and your fast pace.

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, as recommended in the guide to the plan.

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.

poor hydration also can cause muscle soreness. As a runner you need to drink a minimum of 2.5 -3 litres of fluid each and every day, running or not, as mentioned in the guide.

Strengthening exercises, as linked to in the guide to C25k will also help as will a foam roller.