Week 4 started well, and then

[topton]

After My boo boo 2 weeks ago, I didn't think I would be stepping up to W4R1 yet, but I did. It was hard but strangely I enjoyed it, while running I was remembering just how hard it was 3 weeks ago on W1R1 and now, how I've more than tripled my run time. I was over the moon and for the first time when I finished I held both hands up like I'd just won a marathon. W4R2 was a different story, I managed both 3 min runs, but the 5 min was a killer. At about 4 minutes in, my breathing was exceptable, heartrate was 149, but my calf muscles were aching so badly that I had to slow to a walk/jog for the last minute. So I went out today to re run and the same thing happened. So another re run on Saturday. I've also made an appointment at a sports shop for Gait Analysis, to get a proper fitting pair of trainers, as the ones I have may not be the best for me. It is £20, but free if you buy some trainers from them

[HeavenstoBetsy Graduate]

Well done you! I'm sure having a decent pair of trainers will help your calf muscles. I am on week 5 and suffered this morning form the same thing but kept going. I think it will all pass as we progress further and further.

[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.

[topton in reply to IannodaTruffe]

Interesting stuff, I was under the impression from the app that the 5 min warm up and 5 min cool down walk was enough.

[pipbry in reply to topton]

Same here never mentions doing stretches after the run

[nowster Graduate in reply to pipbry]

pipbry topton It's there in the app in the Discover section.

"You might also like to know about..."

"Importance of Stretching"

[IannodaTruffe Mentor in reply to topton]

Have you read the guide to the plan? healthunlocked.com/couchto5...

Lots of things are not mentioned in the app.

[topton in reply to IannodaTruffe]

Not knowing anything about running, I read lots before I started, maybe even overdosed on things. But once I started, I only wanted to listen to the app. It says "its an easy programme to follow and we will guide you along the way. Walking and running, it's as simple as that". No mention of any stretching etc, I thought that maybe came later in the training, but now I know better-stretching before and after will help