Muscle cramp

[mitzybudgie]

I did my first run today (yay!).

However, I now have muscle cramp in my right calf. Any suggestions as to how I can avoid this next time?

[Maxi80]

Me too. In both! I think the key is too perhaps stretch it before and after. Good luck.

[mitzybudgie Graduate in reply to Maxi80]

Thanks. You too

[Maurs12 Graduate]

You might have been a bit dehydrated. There’s good advice in the guide about that.

[mitzybudgie Graduate in reply to Maurs12]

I think you may be right. I've never been a big water drinker, but am planning on changing that.

Thanks.

[topton]

The 5 minute brisk walk warm up should be enough pre run work at this early stage. Try drinking a lot more water than you probably do at the moment, 2 litres a day is a good place to be

[mitzybudgie Graduate in reply to topton]

Thanks. I will definitely try that.

[nowster Graduate]

Are you doing any post-run stretches?

nhs.uk/live-well/exercise/h...

Don't do them "cold", only whilst your muscles are still warm just after a run.

[mitzybudgie Graduate in reply to nowster]

No I didnt, just the 5 min cool down walk, but will give them a go.

Thanks.

[backintime Graduate]

I had to extend my warm up and also incorporated calf exercises (there are loads on the internet). Luckily calf exercises are easy to incorporate into the daily routine. I can do calf raises while I do the washing up, cleaning my teeth, waiting for the bus, you don't need to make time to "exercise" to do them.

[mitzybudgie Graduate in reply to backintime]

Thanks. I'll look into that.

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

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

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

Enjoy your journey.

[mitzybudgie Graduate in reply to IannodaTruffe]

That's great. Thanks.