I got home from work and got changed immediately whilst I was warm from my car. (My bedroom was cold as the heating isn’t on til later). I stupidly got engrossed into a text conversation for 15-20 mins, (in my cold bedroom). Didn’t realise the damage that would do. As with most of the UK, snow has fallen, so it’s proper cold out there! I walked my 5 minutes and straight away in the first run, my left calf pulled! 😩 (Last year my right calf sidelined me for months 😔).
I continued the programme, in case I could “jog it off”, to no avail. I’m now in agony and scared this is me injured for weeks and weeks once more. I can’t stay off it as I’m a nanny to three toddlers.
I’m so angry that I let myself get cold and didn’t figure I needed to warm up before I went out in the arctic conditions! 😡
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Mitchm77
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Ohhh that's a definite Ouch Mitchm77 ok so you've twanged that calf, definitely get the ice on it and try to elevate it, it may not be as bad as you think, Inbruprophen are a definite bonus for helping with strains 👍
Nobody's gonna chastise you, injuries happen 🥺, I'm not familiar with the Inbruprophen gel, I'm sure other's on here will know more , but the pills are a common medicine for a lot of muscular injuries
Do stretch again, this time for a few days before you venture out to see how it goes.BTW Is your name indicative of where you live? If so, I might see you when I run past Eastfields station now and again!
I struggled with sore calves when I first started the programme. I’ve always been lucky to have strong glutes, quads and hammies but sadly neglected my calves on leg day, which I now regret. Now I always make sure I warm up my calves properly before a run and have incorporated more calf strengthening exercises in my weight training too.
Don’t let it put you off. Rest up until you’re ready and get back out there (nice and warm!).
I’m really sorry to hear this and I really hope it’s nothing too serious.
I twanged a calf muscle during C25K and it still comes back every now and then especially is I’ve been running hard. In fact, it’s bugging me right now as I write this. But you mustn’t worry as there’s plenty you can do to look after it. I’ve learned to look after mine and now the gaps between twinges are much longer.
Number one long term healer is time and that could mean complete rest or just taking it really easy for a few runs ( my pet hate 😂).
Number 2 is ice. Get your leg up on a bag of ice 2 or 3 times a day. Number 3 for me is a product called bio freeze that I rub in when it’s painful. Super stuff!! I also rub it on before a tough interval session or hard run.
Number 4 is massage. Do it yourself manually ( tons of videos but cross muscle seems to be the most recommended). I love Bob and Brad, the two most famous physical therapists on the Internet. 😂. I also use a massage gun with a soft head right after my post run stretches and even before I’ve gone for a shower.
Number 5 is calf raises or other strength work that focuses on that area. Do these at the sink whether washing up or brushing teeth.
Number 6 whenever you remember during the day, give your calves a very gentle stretch. I tend to do this most when lying down. I just lift my feet and point my toes to be head till I feel resistance, hold it for a few seconds, then repeat until it feels loose again. You can do the same thing on stair but don’t over do the stretch.
I’ve stopped using ibuprofen gel since I found bio freeze but it’ll do the job.
I notice you tend to push yourself during your runs every now and then. Don’t. Slow up. Walk if you have to. Muscles need time. See above. 😉
You walked for 5 minutes....that won't really get the blood pumping through your muscles, you need to look into dynamic stretching which you should do before every run, you should find some on YouTube. After running do static stretches to help settle the muscles.
I hope you heal quick. As someone with injuries, I’d recommend, in addition to all the brilliant advice above, that you keep walking. That’ll help you keep strengthening and stretching while you heal.
Gentle walking shouldn’t exacerbate unless you have a serious injury. And gentle stretches. Stopping all activity it’s good for an injury long term, only when it’s acute, unless it’s pretty serious. It doesn’t sound like you have a very serious injury, but if I’m wrong talk to the doc or physio instead! General healing comes with gentle or normal use, so there’s still function when the healings done.
I rested it on Tuesday, my boss took the child out in the buggy. Yesterday I was able to go out for an hour, taking it slow at the start but eased into some pace with no problems. Not sure how long to leave it til I run again.
oh dear Mitchm77, Iam so sorry to hear you have injured yourself. I notice that you say you got out the car, and also that you did your 5 minute walk, but nowhere do you mention doing your dynamic exercises. Before a run you should always do these exercises to warm up your muscles, though I understand that whilst still of working age you must struggle to find that time and its easy for me to talk , being retired. In an earlier post you also mentioned you dont drink that much water as it makes the need for loo trips more often - but again you should take sips of water during the day as your blood needs water to carry oxygen to those poor hard working leg muscles. I think I see more of the "little room" than any other in my house!!!!! LOL
And then of course , there are the static stretches to cool down.
As you know, I got calf injury at Week 4, and have since been on a gradual return, even taking a whole month to do a single Week, and make sure I do all of the above before and after every run. I have now got to the last week of Week 3 and am looking forward to starting Week 4 when February comes. There is no rush!!
My apologies, I do drink water/squash/tea during the day but not too much after I run... maybe just a glass’s worth as otherwise I’m up all night on the loo, as I run in the evening after work. I’ll drink up to 3hrs before I run, otherwise, (like in a run last Friday when I needed a wee the entire run) I’ll be needing to go and I can’t concentrate when I’m bursting. (I go from not needing one to bursting very very quickly).
What are these dynamic exercises? I’ve never stretched before a run, which I now regret. But I always stretch afterwards.
This is going to be long post. I got this information by reading the guides we are pointed to by Iannoda Truffe and other administrators in the How to Run C25K
Pre Run Warm Ups
Step 1: Walk before you run.
Start with easy walking or jogging to warm your muscles and increase the blood and lymphatic flow. In my coaching experience, this is the one step many runners miss. It’s the most important since many of us go directly from bed or sitting at work to running without an adequate transition. When you invest in Step 1, it will optimize the transition from rest to running, which can help improve your performance. Walk easy for one minute, then walk briskly (on the edge of running) for one to two minutes before you start to run.
Step 2: Point massage.
If you have any niggling areas that are giving you trouble (like IT band or calf tightness), do some self-massage with light, short strokes. The aim is to warm up this muscle group so there isn’t a high degree of tension, which can make you more prone to injury. Avoid any deep tissue release in the warm up since you don’t want to irritate the muscles before you head out to run or race. For instance, with the IT band, focus on using short, light circular rubbing up and down the leg. Again, you’re not trying to release the tension in the targeted spot but rather warm it up. If you don’t have any tight spots, skip this step.
Step 3: Be dynamic.
There are two types of stretching: static, where you hold a stretch without moving, and dynamic, where you move through a range of motion. The key for runners is to target the muscle groups used for running. You want to warm up with flexion and extension of the legs, and lateral movements, especially before harder effort runs or races. Warming up the hips, for instance is key because that’s where the hip flexors, psoas, and quads and hamstrings come in together.
Try these dynamic stretches:
Hip Circles: Standing with your feet hip width apart with your hands on your hips, rotate your hips in circles in a clockwise and then counter clockwise pattern ten times each direction.
Walking Lunges: Step forward with a long stride and drop your back leg towards the ground. Focus on keeping your front knee over your ankle and perform it in a slow and flowing motion.
Butt Kicks: Walk forward slowly while kicking your heels in towards your glutes for a total of 20 kicks (10 per leg).
Monster Walk: With your torso tall, walk forward while lifting your legs straight in front of you. Do it 10 times on each side.
Leg Swings: While holding onto something stable, swing one leg to your side and then back and across your torso. Perform the move 10 times each side.
A note to remember: Avoid static stretching i.e. holding stretches for a period of time. Although it may seem counter intuitive, the goal of a running warm up is to warm the muscle, increase circulation and prepare the muscles to be on point to fire. Static stretching targets the muscle to relax, and impairs their ability to store energy. That’s not to say static stretching is bad, it’s not. But it doesn’t belong in a runner’s warmup routine.
AND THEN I MADE UP MY OWN ROUTINE
I do this in my living room during this bad weather, but when I started I used to do it in the garden each exercise with each leg
1) slow walk 1 minute, brisk walk 1 minute up and down
Wow thank you! I’ll give this a go when I’m injury free. Currently sat at work with leg raised and ice pack, whilst the child I look after is having a nap 😅
glad to be of help, but really it is this community you should thank!! anyway, hugs to you. I am going to try second run of last Week 3 tomorrow, but Im hoping to be allowed to run in a park in Doncaster, whilst waiting for my husband who I will have dropped off at Doncaster Royal Infirmary to have a heart pacemaker fitted!!!
Sorry to hear you have another injury. I found that there is loads of advice in the group. I would like to offer you some but I am unable to as I must be one of the lucky ones that went through C25K on just the brisk 5 min warm up walk. On a very few occasions I did some stretching but saw some advice that it was not recommended before you was warmed up. I did in the early weeks have calf issues feeling like I permanently had cramp this was resolved on advice from the group to drink more fluids and eat more bananas which I do that’s eat more bananas still probably light on the fluids unless it’s tea. Nearly a year of working from home put an end to water from a water cooler as it never seems the same from a house hold tap. I have now been running after graduation for nearly two years and still stick to same routine 5 min warm up walk and 5 min warm down walk. Sometimes I might use a roller when I get back if the muscles seem tight. You must find out and do what works for you. You will get there in the end. Just take it slowly, do not rush it back. Good luck. Message if you need a chat.
Usually the 5 min walk is ample, but because the ground was icy where I was heading to run, I tiptoed carefully to avoid slipping. With hindsight, this didn’t warm me up
I have used same warm up in all conditions even in the snow and rain but now I let my body and mind tell me when I should run. If it’s chucking it down the run can wait another day. Hope you get a quick recovery. Take it easy.
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General healing comes with gentle or normal use, so there’s still function when the healings done. 
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