Beginners calf pain: Hi all, I am completely new... - Couch to 5K

Couch to 5K

109,683 members โ€ข 141,735 posts

Beginners calf pain

โ€ข14 Replies

Hi all, I am completely new to running and did my first week run on Monday for Couch to 5K. I did a leg stretch session before and after the run but I've had pain in my calf's since. Is this to be expected as I'm new to this? I was going to do my 2nd run today or tomorrow but don't know whether to let my calf's rest for a few days before doing it again.

Any advice much appreciated!

Thanks ๐Ÿ˜Š

14 Replies
oldest โ€ข newest

Dynamic stretches before you run and static stretches after?

LilBeginner in reply to Hidden

I did static stretches only before and after.

Hidden in reply to LilBeginner

You need to do dynamic stretches before to warm your muscles up, static stretching are for cooling down.

You can find some on YouTube.

LilBeginner in reply to Hidden

Thank you for the tip, will do dynamic stretches going forward


Hi - this is so common that GPs are complaining about the number of patients booking appts for this alone - so take time to heal or it could get worse. I have only been able to graduate this week, after my third attempt, by jogging very lightly and slowly. Look up Slow Jogging International to see if its recommended running style works for you.

Hey LilBeginner,

When I recently ran for the first time in about 3 months, I had a lot of calf soreness for about 3 days. My advice is to stay active with walking and light activity. If it is not just muscle soreness, the pain will persist after 3 days. Otherwise, it's likely just muscle soreness which is totally normal.

Let us know how your pain changes over the next couple of days before your next run :-)

Take care,


Thank you for your replies! The pain eases when I walk around more (doesn't help in sat at a desk all day). I'll give it a few more days rest to see how my calfs are feeling :)

RoxdogGraduate in reply to LilBeginner

Sitting all day causes problems. Could you take regular breaks or vary the height of your desk?


Have you read all the advice on here about how to do this? Some useful info for beginners. Take it slow, slower, it's not a race. You can do this! ๐Ÿ˜€

LilBeginner in reply to Blossom-

I hadn't, lesson learnt ;) thank you :)


Welcome to the forum and well done

on getting started.

This guide to the plan is essential reading

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

Enjoy your journey.

Yes when I started I suffered pain with my achilles and had at least 2 wks of. What I have learnt is to go slow, plenty stretched at start and end. I'm at wk6 and finally got a decent pair of running trainers. It all helps. Steady and slow and you'll get there.


I had a few issues with my calves to start with, they kept going really tight during my runs and would completely seize up as soon as I stopped! It does get better over time, Iโ€™m on week 9 now and it very rarely happens anymore๐Ÿ˜Š

Thank you all for the replies, my calfs are alot less painful now. Walking and stretching every day so may start week 1 from next week and try again โœŒ๐Ÿป

You may also like...