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 🙏🏻
Stuck on week 4: I just can’t seem to get past... - Couch to 5K
Stuck on week 4
Are you drinking enough water, even on non running days?
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.
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 🙂
Take a look WLWonder this may help with different stretches ✅
How are you shoes? Have you considered gait analysis? Are you jogging or running?
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.