When does leg pain go away in C25K: Hi All, This... - Couch to 5K

Couch to 5K

132,412 members158,563 posts

When does leg pain go away in C25K

Saarek profile image
SaarekGraduate
15 Replies

Hi All,

This year I decided, at 36, that it was time I tried to get healthy so that I can be around for my kids and future grandkids.

Started at 21 stone and just got into the 18 stones (around 266Lb's 120KG), go me!

After losing my first stone I decided to look to add exercise into my diet and C25K seemed a great fit, so off to the shops I went and equipped with a nice comfy pair of running shoes off I went.

From the first run I've experienced calf pain, this is not the sort of pain that makes me think something is wrong and my legs do no seize up or anything. It gradually gets worse as the time of the run goes on and my recovery time with the pain is pretty quick and I have no lasting ill effects.

At first it was ok because I saw a noticeable improvement week on week. So with week 2 the pain didn't start until after the 1st minute of a run, third week I noticed that the pain did not start to kick in until the minute and a half mark.

With week 4 and now just completing Week 5, Day 1, I have noticed no improvement like I did in previous weeks. Tonight the pain started to build up from the second minute of each 5 min run and it got pretty sore up until the end, once again not enough to make me think I'd need to give up, but rather unpleasant.

I'm aware that Day 2 of Week 5 switches up to 8 minutes and I'm wondering when the "new runner" soreness will start to improve again for me?

Written by
Saarek profile image
Saarek
Graduate
To view profiles and participate in discussions please or .
Read more about...
15 Replies
IannodaTruffe profile image
IannodaTruffeMentor

Welcome to the forum and well done on your progress.

Stretching immediately after every run, 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.

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.

nowster profile image
nowsterGraduate

What sort of shoes did you get?

PS. Star Trek fan?

Saarek profile image
SaarekGraduate in reply to nowster

Adidas, can't remember the shoe name as it was in the sale, but it's definitely a running shoe variant.

I used to enjoy Star Trek as a kid, but the name Saarek is just a gamer tag I've used for the last 20 years or so. I think Spok's dad was "Sarek" as opposed to my version. Lol

cheekychipmunks profile image
cheekychipmunksGraduate

Sorry you’re experiencing discomfort Saarek. It sounds like you’re enjoying your running and you’re doing it for all the right reasons. 👍

Have you had a gait analysis? It’s possible your shoes are at least partly to blame. They might fit well and be good quality trainers, but they might not be right for your running style. A trained eye might see something which can be helped by a different shoe/orthotic. 😀

Definitely worth the investment if you haven’t done so already. Good luck. 👍

Saarek profile image
SaarekGraduate in reply to cheekychipmunks

Definitely enjoying the feeling of accomplishment, from finding one minute runs a bit hard through to being able to do three sets of five minute run after just a few weeks is very rewarding!

I've not been analysed, with the whole covid situation I'm not sure it would even still be an option at the moment. But if the pain fails to recede I might need to just maintain the current week until I can get it done.

I'm hopeful that it's just new runner soreness and will wear off eventually.

SmilelikeImeanIt profile image
SmilelikeImeanItGraduate

Make sure you’re doing the dynamic stretches before you set off too. Worth doing some heel drops as well - I do those before and after running as I used to get calf pain too.

Good luck!

Saarek profile image
SaarekGraduate in reply to SmilelikeImeanIt

Thanks for the tip, I'll admit that I've not done any calf specific exercises and that's probably what I'm missing. I'd assumed that a 5 min walk before the runs and a 5 min cool down walk would have eased up the muscles, but perhaps not!

grumpyoldgirl profile image
grumpyoldgirlGraduate in reply to Saarek

Some people can get away with just the warmup and cooldown walk, but if you are sore like that, you really need to think about dynamic stretches before a run - they made a huge difference to me. And always the held stretches afterwards. Follow the link that Iannodatruffe gave, you won't be sorry!

SmilelikeImeanIt profile image
SmilelikeImeanItGraduate

As the runs get longer it does need a bit more to warm up and stretch out the calves.

Fan of Star Trek? Like the username.

Ian5K profile image
Ian5KGraduate

Only when you’re running then?

I think tolerance to level of pain is a subjective thing but if you recover well, as you said, it might not be anything more than your muscles working hard. It’s good to be mindful of it though.

Keep hydrated, do the stretches (15 mins routine minimum, I recommend) dynamic before, static after.

If you find yourself hobbling about afterwards, I’d say take more rest days between runs.

As you move on into W5, the runs take longer and it will be beneficial to get proper analysis and expert fitting for your shoes. It will help. 🙂

Saarek profile image
SaarekGraduate in reply to Ian5K

Yep, only during the runs within the 5 mins cool down walk all pain is gone. My legs might feel a bit tired or slightly achy when climbing steps the next day or something, but no ill effects.

I'll definitely look to try and do some calf exercises, see if it helps.

nowster profile image
nowsterGraduate

Calf pain may be from many factors. Pronation problems (from the wrong shoes) primarily affect the ankles. Good running form will put stress on muscles that you haven't previously used much, especially those in the calves.

Calf exercises on your rest days and a warm up routine that lasts at least five minutes. For example:

youtu.be/sfF4f-QGRn8

And don't forget the after run stretches.

Vogueskater profile image
Vogueskater

I nearly jacked it in in week 4 due to this. I went an got a proper pair of stability running shoes (I know I have terrible flat feet and over pronate), and I started using my foam roller after each run to work the knots out of my legs. Gamechanger. Ran 5/2 today and actually feeling confident about 5/3!

Jcilom profile image
Jcilom

Hi Saarek, I think you are doing a great job. WOW! Maybe stretching before, during and after running will help. I learned that the hard way years ago. It really helped me. Keep up the good work.

Saarek profile image
SaarekGraduate in reply to Jcilom

Stretching has helped a little bit, managed to nail week 5 day 2 last night.

I think it must just be new runner soreness, my recovery time was super quick last night, although it still felt sore during the actual running stages.

You may also like...

When does the pain stop?

had to run a 5K this year, so I did this on Saturday. Coming from where I started (I couldn't run...

Starting C25K when overweight?

aware off during the program? I did my first run yesterday as mentioned in another post and it went...

Stidingedge asks does C25K help you when it comes to fell walking?

repeat, YES! Just spent a week away in the Lake District and started off doing some of my favourite

Does the mental battle ever go away? Or even improve?

have now run 5k 3 times. It takes me roughly 37 minutes. My problem is that between 5 minutes and...

Giving C25K a Go (despite my weight)

(despite losing 5 stone) and not exactly young any more, I decided to see if I could run without...