Does anyone else get sore calves the day after running?

[slothycoffee]

Hi, I completed Couch to 5k in 2018 and maintained my running until this year. I was actually training to run 10km but started getting extreme pain in my calves in March this year, so I sadly had to stop. Because the gyms have been closed, I have just been doing low impact HIIT workouts most days and going out for walks.

This week, I decided to start the Couch to 5k programme from the very beginning as I miss running, and when I tried to run 2.5km as a test run in May, my legs were so sore the following days that I could barely walk.

The first week of this programme is just 7 x 1 minute running/jogging with walking in between. My legs are still so sore the next day! I did think I had a running injury back in March but surely that would have healed by now? And if it was an injury, surely it would be localised and not both of my entire calves??

I am wondering if what I am experiencing now is just a case of delayed onset muscle soreness if my legs are no longer used to running. It is just like a dull pain radiating out of my calves all over the back. Does anyone else get this when starting Couch to 5k or after not running for a while?

I do warm up, cool down and stretch afterwards as well.

[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.

Also make sure that you are drinking a minimum of 2.5 -3 litres of fluids each and every day running or not.

If the above do not help you could try a foam roller or compression socks.

Most of the above information is in the guide to the plan healthunlocked.com/couchto5...