Calves aching like mad

[Treadmillgirl]

I’ve just completed week 4. Fitness-wise I’m OK, but my calves ache so much I almost have to stop. Am fairly heavy, (12.7 and 5.3) so this could be the reason but other than that can’t think why. I try to land midfoot and not on heel but nothing helps. Any advice would be appreciated. Thanks 🙏

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

It is the impact of running that creates the issue. 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.

If the stretching does not work you could try a foam roller or compression socks. Leg strengthening exercises will also help.

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.

[Rennur Graduate]

Are you going to fast? The dreadmill makes you run at a constant pace, unless you press the buttons! That has merits for training post graduation but it does not allow you to run naturally ie change your pace. Try it outside when the weather improves and you can choose your own pace (as long as it is slow) so that might help alleviate your aches and pains.

[Treadmillgirl Graduate in reply to Rennur]

Thank you I will try that 👍🏻

[GingerViking]

Drink water, stretch and drink more water! I’m back doing Couch to 5k after completing for a half marathon two years ago and not getting enough running in last year. In my experience, if I’m dehydrated and don’t stretch the cramp is so much worse. I try to drink 2l of water bare minimum every day, more if I have had alcohol or salty food. And do some good long warm up and cool down stretches. Look at dynamic stretches and hold the stretch for 10 seconds. Hope it helps, keep going! X

[Treadmillgirl Graduate in reply to GingerViking]

Thank you 🙂

[LeeU Graduate]

I used to suffer with calf pain, I tried everything, stretching, ankle/calf supports, etc. This helped but it wasn't until I switched my shoes that the problem went away.I was using an old pair of trainers when I first did C25K, these were the problem, they weren't providing the correct support.

I didn't buy running shoes to start with, I tried a different pair of trainers, new ones, Mrs LeeU had wanted a pair of Sketchers and I managed to bag a pair of GoRun400 for about £15, I used these and the calf pain disappeared.

I'm not saying this will solve your problem but if you have the ability to try another set of shoes then try it, avoid the hard sole shoes if possible.

[GoldenGirly Graduate]

Agree strongly with buy new trainers. Worked for me too. I also bought calf support socks and still run with them on. I really hurt my calf in week 5 and had to take a full week off then go back to week 2 as 3 was still sore. Also stretch stretch stretch. I wouldn’t advise running with pain. Slow right down or go back and repeat an earlier week. Everything will get stronger and improve. I’m now on week 8 but has taken many week/run repeats to get here. Take care x

[Frenc Graduate]

Hello Treadmillgirl. Well done for completing week 4, but sorry to hear about the calf pain. As IonnadaTruffe mentions, foam rolling may work. I use mine religiously, and it really does help. Not my calves, but IT band and glutes. It’s annoying that the fitter our heart and lungs get, the more achy other bits get! 😀

[Tallowah Graduate]

Well done on your progress. I've just started running in compression socks and the seem to be making a real difference to calf ache. Also I echo the others, stretch, stretch stretch.

[Treadmillgirl Graduate]

Thank you all for your tips 🙂