W6R1

[Juliepooh69]

Hi all, I have been quietly making progress, and did the 20m run last week, which I am very proud of.

However I spoke to soon about not knowing about lactic acid, and its now killing my calves.

I warm up and down, with stretching.

All advice greatly appreciated 🙏

[sally1993]

Hi Julie 👋 nice to hear you’ve quietly been making progress

Have you done W6 R1 or is it coming up?

When you stretch, do you hold them? For like 10 seconds minimum? Also you need to stretch to an almost uncomfortable point, so you feeeel the stretch. I also do 3 calf stretches, leg infont toes up, leg behind and then I bend down in half stretching the whole back of my legs.

I’ve also heard a banana works wonders before the workout? 🍌 I almost always have one and I have little problems with aching the next day.

[Juliepooh69 Graduate in reply to sally1993]

Thank you x

[Juliepooh69 Graduate in reply to sally1993]

I did W6R1 yesterday x

[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.

[Juliepooh69 Graduate in reply to IannodaTruffe]

thanks x