W8 R1

[Piper5k]

W8 R1

Done ✅

2.85 Km pace 9.27/km 🐌

Calves started getting sore right from the off then worked it’s way up to the hips.

I’m doing stretches after run.

Wonder if more water intake is required. 🤔

[melly4012 Graduate]

Well done!! My calves are always tight (from a lifetime of high heels) and I give them a good stretch before my run too after my warm up walk. Maybe that might help? Other kinds of strength and flex exercises can help too. I also took up yoga too and the stretching has helped, I'm sure. There is also an NHS strength and flex app which you can do on your rest days and use alongside C25k if you like.

Also, have you got yourself a pair of decent running shoes? I got a tendon injury just after graduating because I was in just a cheap pair of trainers. I had a gait analysis and got myself a pair of Brooks with cushioning and it made a world of difference. Pricey purchase but I have had them for years and they're still doing me fine. I know you can't visit a running shop at the moment but the Brooks website has a Shoe Finder section at the moment with questions which suggest which shoes will be best for how you run.

Just some ideas for you. Hope the calves sort themselves out!

[Piper5k Graduate in reply to melly4012]

I’m just using a pair of sketchers, ones with the elastic laces. I feel as they cushion my soles and support my ankles. A pair of trainers I’ve had for a good number of years. Perhaps the downside is pains in calves and legs.

Thanks for advise.

[Thismumcan_run Graduate]

Brilliant! Well done 😀

[IannodaTruffe Mentor]

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.

Heavy legs can be symptomatic of poor hydration. 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.

Follow the advice in the guide on minimising impact.

Get some proper running shoes.

[Dolphin-Girl]

Yay you! I did this run yesterday too.

Doesn't harm to try and drink more...

Also stretch on the other days. I want to try doing stretches the other days too.

Good luck!