My ankles and calves hate me

[Minnibohaha]

I've just started and I'm on week 2. I have the worst ankle and calf pain whilst doing the second run. It took some getting used used in the first week as I don't normally run. But it gets so bad in the 2nds week to the point when I have have pause and take a minute to try and stretch out my legs for the next run. Has anyone else had this problem and managed to over come it?

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

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.

[Minnibohaha Graduate in reply to IannodaTruffe]

Thank you that's really helpful!

[Ruby69 Graduate]

Slow down probably to as slow as u can without walking warm up and down sufficiently and drink absolutely loads. Good luck

[Minnibohaha Graduate in reply to Ruby69]

I've started to slow down more, which feels quite defeating at the moment but im hoping it will get easier. Thank you!

[GoGo_JoJo Graduate in reply to Minnibohaha]

It will get easier. Remember we're "running" but not racing! Plenty of time for speed later, we need to build your stamina and get your legs accustomed to this new thing! 👍🏻😁

[Minnibohaha Graduate in reply to GoGo_JoJo]

Thats what I've found hard getting the right pace, it's a learning process though! 😊

[Devon_straggler Graduate]

Yes! I think I've had about all of the leg aches and pains that there are to get! I'm now on W7, and I'm pleased to say (from my experience and of others that replied to me) that when you get past them they tend to stay gone. As well as the tips on stretching, doing strengthening exercises etc my tips are:1) Don't feel that you have to run every other day. Although some people manage to go from no running to 3 times a week and therefore complete in 9 weeks, there are loads of us that don't finish that quickly. I might be particularly slow (it has taken me 12 weeks to get to the end of W7!) but I'm still making forward progress. I tend to go out every third day now.

2) Don't try to push on through something that's painful. I kept going out in the early weeks as I wanted to keep up with the programme, but ended up having to take 2 weeks off to let my legs recover. In hindsight, it would have been better to have a couple of day rest early on rather than let them get really problematic before I paused.

I know it's dispiriting, but it will soon pass. Just give your legs a bit of tlc

[Minnibohaha Graduate in reply to Devon_straggler]

It's so comforting that it isn't just me and assuring to hear that eventually it will improve. Part of me was wondering whether I'm just not cut out for running. Thank you for the tips.

At the moment looking at the app I can't imagine being able to do it all well in 9 weeks and think I may try week 2 again and get my legs and ankles used not it first. Hopefully once that passes I can function a bit better and focus on progressing. Best of luck getting to week 9!x

[Devon_straggler Graduate in reply to Minnibohaha]

I thought exactly the same at points. Luckily others on this group made me realise that graduating C25k slowly was as valid as graduating in 9 weeks, especially if you plan to make it a life-long pursuit. Repeating runs is good, as long as it's for physical reasons and not because the gremlins are getting to you! I did repeat some. I'd also suggest not worrying about the longer runs yet. Just concentrate on the next run and how manageable that seems, and the week-to-week victories will take you through the following week.

[Ibis3 Graduate]

I found it really helpful to alternate running days with the NHS strength and flex programme! It helped me get stronger in general, but more importantly it taught me how to stretch properly, which I also started doing after each run. Running was much less painful for me after that!

[Minnibohaha Graduate in reply to Ibis3]

That sounds good, I haven't heard of the strength and flex programme I'll have to check it out! 😊

[Ibis3 Graduate in reply to Minnibohaha]

I meant to add in a link to it! Here it is: nhs.uk/live-well/exercise/s...

[Minnibohaha Graduate in reply to Ibis3]

Thank you ! 😊

[nowster Graduate]

A certain amount of soreness is normal. Pain isn't, and is a sign that something's wrong.

Listen to your body. If you need extra rest days, take them.

[blondaussie]

Are you wearing the right shoes? I had lots of ankle problems and was advised to get a gait analysis. I have never looked back, I wear size 5 shoe but uni got its 6.5. Your feet swell as you run, your ankles may turn in or out. Gait analysis picks all this up, let the experts guide you to the right shoes. Good luck.

[BlueSkinBlake]

I have - my calves especially. I think listening to your body is very important and I used gentle stretching. I don’t believe you should try and run through it.

[GoldenGirly Graduate]

Hi Minni! Although I’m a graduate of this programme it took me 29 weeks to achieve it. 3 of those were spent on the couch because I tried to push through pain. My biggest tip would be don’t feel disheartened! I’ve said it many times on here and people are probably sick of me but any run you do is better than no run at all. I repeated and repeated weeks over and over because I wasn’t fit enough to move on. Like you I thought I’m never going to do this but gradually my fitness improved and I started to progress through the weeks slowly but surely. If ever it was tough I’d take 2 days rest and go back and try a previous run before moving back on. Each run is a stepping stone to the next even if it’s a repeated run. Each run is better than sitting on the couch even a repeated run.

Stretching is so important. Stretch before you go and stretch after. I also recommend the strength and flex programme. It’s ace. I bought simple calf compression socks to run in. They’re bright pink and they made a huge difference!

Slow down. It’s not about how fast you go, it’s about getting to the end of the run without pain or discomfort. In week 3 they tell you that if you were running past a hedge, the person behind it should not be able to tell if you’re walking or running. It’s that slow.

Blast tunes! Find motivating songs you love and blast them as you run.

It will get easier I promise but just take your time. Relax and try to enjoy what you’re doing. Try to smile! It makes such a difference!

I hope any of this helps. I’ve lost 32lbs and can now run for 30mins at a time. Not always easily and not quickly but I can do it and so will you!

Good luck and keep going xxxxxx

[Jennyhare]

It was a while back since I was did the C25K but my partner is a recent participant. What you are experiencing is normal. From memory you get a fair amount of stiffness in the early stages, just because it's a new experience for your body. Calf stretching will really help. It's important to only do that when you body is warmed up. Immediately after the run is best, and really lean hard into the stretch - as much as you can. Rehydration is also important. This really made a difference for me. Rolling and massaging the muscles will also help.

For ankle strengthening I would look at the videos by Wild Ginger and Running Life.

As the others have said, slowing down will help. Best advice I ever got is "run as slow as you can" (at least in the early stages), because the difference between walking and running in itself is enormous. That way you build the aerobic base. Speed comes later. Good luck!

[LesleyLiv Graduate]

My calfs were terrible when I started so I wore flight socks .... my next run was so much better to the point of having no problems at all.....the support may work for your ankles as well. I have worn the flight socks constantly and I graduated at New Year, decided to try running without and no more pain....my muscles must have more strength.

Good Luck!

[pilot52]

calf pain is a sign you are not landing on your heels( look at your shoe and you see your shock absorbing make up is in the heels) but running on your toes or front part of your foot. This is pretty common in new joggers. You push is coming from your calves and not your core and this will cause a lot of calf pain...Do not over do it but try to slightly transition to the back of your foot without plodding....see if that helps...Blue Skies

[Pink4eva Graduate]

Hi Minnibohaha , I have just finished my 5 th run, but because they have been spread out, I haven’t managed to complete 3 runs in a week. I did try running after work but I felt too tired. Hopefully I will be able to finish my first week tomorrow, then move on to week two. My point is take your time, also there is always someone slower than you, in this case ME. Hope your calf pain eases soon, take your time😊