Second attempt to actually complete Couchto5k this time!

[Mitchm77]

Started Couchto5k in June last year. Managed to get to the heady heights of W7R1! But I pulled my calf muscle!

Tonight, I started right back on W1R1! Wish me luck!

[IannodaTruffe Mentor]

Welcome back to the forum.

Take it nice and steady bearing your previous injury in mind.

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 Graduate]

All the best! 👍

[Kish247 Graduate]

Welcome back

[Papillon17 Graduate]

Good luck and you can do this.

[Hidden]

Great to see a returning runner Mitchm77, I've had calf niggles, one probably running caused, the other just unlucky, but I now use every run compression sleeves? Have you thought about these at all?

[Mitchm77 in reply to Hidden]

I’ve not heard of these

[Hidden in reply to Mitchm77]

Ah every days a school day Mitchm77

runnersneed.com/p/cep-women...

They do work as well sizing is important but they protect your calves from the added impact fatigue!

[Couchphoenix Graduate]

Welcome back Mitchm77, best of luck for the rest of your C25k journey 👍

[whibbles Graduate]

I also have been wearing compression socks for over for a year and they seem to help with calf problems - be careful though as I hurt my back putting them on once 🙃 I also do calf stretches and eccentric heel dips after running. Well done for getting to WK7R1 and yes, you can ✌️

[grumpyoldgirl Graduate]

From one returner to another, good luck! We can do this💪

[Mitchm77 in reply to grumpyoldgirl]

Good luck to you too

[61happy]

Good luck same here though i got to week 6 during lockdown , returning to work stopped me , I have started again this week hope to finish this time!

[AJayTee]

Same here. I got to wk 6 run 1 last year. So I started from week 1 just over a week ago. It’s a bit easier than it was originally but not much however now I’ve actually got myself back out of the door and having a go at it again- that’s improved my mood and energy a lot . Good luck x

[Mitchm77 in reply to AJayTee]

Well done you, I’m struggling with weight gain compared to last time

[Hidden]

same here. I got to W4 run2 before calf muscle pain. Began again after rest, now back at W3, and repeating each week for a whole month as in previous posts. Seems to be working, along with pre run dynamic stretches, post run static stretches and drinking loads of water 🏃‍♀️😀

[Mitchm77 in reply to Hidden]

What are static stretches? I do drink a bit but not too much as otherwise I’ll be up all night on the toilet! 🤦🏼‍♀️

[Hidden in reply to Mitchm77]

Hi Mitch77. This is what I have learned on this forum, from others posts and the intro to doing C25K :- there are 2 kinds of stretches, dynamic and static. Dynamic are ones that get you warmed up and moving typically used before a run to warm up your muscles, whilst static stretches are slow ones to cool down muscles after exercise, to tell your body you are cooling down. There are people on this forum who will be able to give you far more and better advice about these than me, but those are the basics. good luck!!

[grumpyoldgirl Graduate in reply to Mitchm77]

Dynamic stretches are for your pre-run warm-up. Standing on one leg, swing the other leg back and fore for 20 secs, then side to side. Static stretches are for cooldown only (they can cause damage if you do them before a run. So things like calf stretch, hold the stretch for 20 sall this good stuff.econds each leg, front of thigh stretch etc. You are far less likely to get aches and pains if you do these as well as your 5 minute walk each end of your run. Those are short explanations, you'll have to look up correct technique!

There is a link to warmups in pinned posts. Also, if you follow the link from IannnodaTruffe's post above, it should take you to all that good stuff!