W3 R1 completed- calf strain

[PlasticUnitedFan]

Took a week off due to the icy paths in my area and went out this morning and completed W3 R1 and just like Michael Johnson said at the end YES. Unfortunately as he said slow down my calf muscle strained making me walk the last 5 mins with a hobble. Now I believe I ran super slow and certainly hydrated over the weekend (water not alcohol). I’m thinking of giving it rest for 2-3 days. It’s very uncommon for me as it’s never happened before. Having sat down now for an hour it probably feels slightly sore almost cramp like. Sorry for the long post but you can imagine how cheesed off I am. What’s people’s thoughts on rest or where I may have gone wrong. I didn’t stretch beforehand as I thought the 5 min brisk walk would do that for me. Thanks team. I won’t give up.

[IannodaTruffe Mentor]

Tough.

Follow the PRICE principles linked to in the guide to the plan.

Do you stretch after every run, as recommended in the guide?

[PlasticUnitedFan Graduate in reply to IannodaTruffe]

Thanks it is tough. I’ve read the PRICE info and actually absorbed it today. Guess I should read the whole guide again and actually absorb it because no I don’t stretch afterwards. Foolish boy I know.

[IannodaTruffe Mentor in reply to PlasticUnitedFan]

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.

I always stretch after every run.