Stuck on week 4

[WLWonder]

I just can’t seem to get past week 4. Started coach to 5k late last year and got posterior shin splints on W4R2 in right leg putting me out for 4 weeks. Started the program from scratch with some proper running shoes. This time I’ve got to W4R3 and developed a calf strain. From what I’ve read it seems to be in the soleus muscle but my gastrocnemius muscle is also tight which is very tender on palpating but not at any other time. I’m now out again and feeling very frustrated. I just don’t know how to get past week 4. I warm up properly and do the coach 2 5k stretches following the video religiously after every run. I also keep a slow and steady pace. Any advice welcome 🙏🏻

[Hidden]

Are you drinking enough water, even on non running days?

[WLWonder Graduate in reply to Hidden]

I’ll admit this is something I could probably improve 🙃

[Hidden in reply to WLWonder]

Im the same so i shouldnt be talking 😅

[WLWonder Graduate in reply to Hidden]

🤣🤣

[IannodaTruffe Mentor]

You could try compression socks or a foam roller for your calves.

Hydration is absolutely crucial healthunlocked.com/couchto5... for general well being if you want to be able to perform.

[WLWonder Graduate in reply to IannodaTruffe]

Thank you. I’ve read through the advice in your link. It makes sense, I’m really going to work on my hydration. I’ve also booked an appointment with a local physio as both complaints have been in the lower right leg and my glute muscle is also tight on that side so there may be an imbalance somewhere. The frustration is unreal though as I was having a great run. I’m really enjoying running and that is something I never believed I would say 🙂

[IannodaTruffe Mentor in reply to WLWonder]

That is a good move. The physio will probably sort you out better than new.Asymmetries are surprisingly common.

[Hidden]

Take a look WLWonder this may help with different stretches ✅

runnersworld.com/uk/trainin...

[WLWonder Graduate in reply to Hidden]

That’s great thanks Imc50. It will give me something to focus on until I’m running fit again.

[John_W Graduate Ambassador]

How are you shoes? Have you considered gait analysis? Are you jogging or running?

[WLWonder Graduate in reply to John_W]

Hi John, I had gait analysis after my last injury and purchased some max support shoes on the recommendation of the running shop. They fit my feet like a glove and definitely feel supportive. I’m definitely jogging, I’m not capable of a running pace even if I wanted to.

[John_W Graduate Ambassador in reply to WLWonder]

OK, good. Sounds like a physio is the next step. Good luck!

[WLWonder Graduate in reply to John_W]

Thanks 🤞🏻