I can do this

[Sdoog40]

Last year I attempted C to 5K and after 6 weeks lost my way after illness and injury- I decided to give myself a break and have finally returned. I’m now doing it with a friend but have really struggled. So much more than last year. But I am getting out and doing something. Its week 6 and she’s smashing it but yesterday I decided to start again- it’s just not happening for me. Not giving up. Persevering. I will manage it.

[Mobiliseandmove]

Hey Sdoog40 ,

I love your determination! I'd be really keen to hear what you're struggling with to see if there's anything I can help with?

Take care,

Adam

[Sdoog40 Graduate in reply to Mobiliseandmove]

Thank you. This time round it’s my calf muscles, sometimes lower Achilles area. At times it was painful and I just couldn’t carry on. The muscles just don’t seem to relax and tenses up really quickly. I was finding I can do the first run but if I stop, it’s like my legs seize up and I struggle to start again because it becomes painful. So I stopped following the programme and just increased my first run gradually.

I’ve had my foot go to sleep- not every time but often. I stretch, I have shoes a size bigger, I’ve amended my laces so they’re not too tight, I’ve used a foam roller. I have rest days. I walk my dog but find that even walking they can tense up. I have high blood pressure and have started taking tablets. I had this last year too though ( although not on tablets then) and I’m overweight but again was last year too! I could be better at hydration. My trainers were new last year but think I’ll get my gait checked when I can and may get a new pair. In the meantime I’m starting again- hoping the last five weeks have helped and I can follow the programme. Otherwise not really sure what to do!!

[Mobiliseandmove in reply to Sdoog40]

It sounds like you're holding a lot of tension in the calf & achilles. When our body creates tension, this is often to protect an area or provide more stability. For example, if my foot was unstable, the muscles around my ankle (achilles, shins etc.) could become 'tighter' to give my ankle more stability.

I can't diagnose what the specific issue is here, but it sounds like your calves would be helped with some strength work.

I'd recommend performing Negative Calf Raises as shown here: youtube.com/watch?v=gVHF5pA...(Not working as expected?)

This will help to strengthen the calves and achilles, as during our running, they do a lot of work in absorbing impact to ensure we don't just slap our feet on the floor. This exercise is geared towards improving the strength in that same way.

Hope this helps!

Adam

[IannodaTruffe Mentor]

Welcome back to the forum and well done

on your dedication.

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

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

Enjoy your journey.

[Sdoog40 Graduate in reply to IannodaTruffe]

Thank you. I did read this recently but good to refresh myself.