I’m so, so chuffed to have come this far, for a mid forties, overweight runner that always struggled to run.
I have developed a slight twinge from week 5 which initially was more acute but has calmed down but not disappeared. It’s mostly unnoticeable when I’m running but more obvious at other times. It’s only one leg and in the inside edge where the calf muscle ties in at the base (above the ankle).
I’m just unsure whether to keep running because it’s not getting worse but worried as the final two weeks are an increase in time.
I would go and see a sports injury specialist for advice but Covid has put paid to that.
My main aim in taking up running is the simplicity of getting going from my front door and being back home before the missus and kids notice me gone. My number one aim was to do so relatively pain free so I could always do 3-4 runs a week once I’ve been running consistently for at least 6-9 months. Plan to get through C25k then do 12 weeks of 5k/30min runs before pushing on with increasing distance / time.
I would hate to keep going and risk being sidelined for a V long time.
All advice gratefully received. Thanks in advance.
Si.
Written by
TallnBald
Graduate
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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.
Yes, have been stretching religiously since the middle of week 2. I noticed instantly how beneficial it is and have kept doing so, using the guide you have linked to in your post. I’ve even added some additional stretches which I find beneficial.
I’ve also started using a foam roller which has helped on other areas.
My guess is to stick with the running sessions and continue to work on the area, stretching and rollering? If it does not get worse it will hopefully improve with the extra attention.
I will of course stop if things become more than a niggle. Have also considered icing and massage gun?
Mentally, I’ve never felt better since starting C25k and whilst the runs are tough the feeling of elation and fulfilment when I finish is amazing. The thought of stopping midway through a run fills me with dread, unless if an injury prevented me from doing so. Tiredness, mild induced leg pain from running causing me to quit mid run is not an option as I would feel ten times worse after stopping rather than just gritting my teeth to finish. Again, would not do this if pain got worse. Then it would be only foolish to continue.
Rest is always a good thing, as is minimising impact as much as possible, as described in the guide to the plan. Running through pain is never a wise thing.Your body is telling you things.........you need to learn the language so that you can react appropriately. Unfortunately many people do not learn until they have had to stop running because the injury became too bad.
As stated in the guide to the plan, you lose no significant condition in the first two weeks of non running.
After that loss of condition is gradual.
All any of us can do after a lay off is to go out and see what we can comfortably manage, then build back up gently, using C25k or something similar as a guide to weekly increase.
Well done for starting C25k TalknBald. I wonder if you are running a bit too fast which is putting pressure on muscles you haven’t used for a while. Your running whilst on c25k should be at conversation pace.
The problem might also be down to your footwear and I would recommend going for a gait analysis at a specialist running shop when they open in April. It can take an hour, and wear running gear for it as you could be running outside or on a treadmill. If it is affecting just one leg it could be down to pronation as you run which could be corrected with different shoes or insoles. There is a pinned post on the subject of shoes which you may find useful..
Many sports physios are still working during the current restrictions so if you can, do try and get some expert advice, as you don’t want to make the situation worse.
Perhaps take a week’s rest before continuing with the programme. Good luck and I hope you can resolve this.
I’ll gladly have a gait analysis done but will still have to wait a bit fit that.
I’m currently running in new Brooks Adrenaline GTS21 (since week 3), base only on recommendation, it’s all I had to go on at the time. They are a stability high cushion shoe and very similar to what I was fitted for before, albeit some years ago.
I would also prefer a face to face with a physio and again will have to wait only a short while for that so I’ll consider all options.
It’s been so difficult with running shops closed hasn’t it? The Brooks adrenaline is a support shoe. If you go on to the brooks website there is a shoe search tool. It takes you through questions to find out which ones are best for you. If you find you have the wrong ones you may be able to change them. Brooks allow you to run in their shoes and return them within 90 days if you buy direct from them. If you’ve bought them elsewhere they may allow you to exchange them as they will get money back from Brooks.
Hi TnB! If ever I had niggly pain I had an extra rest day then tried a previous week’s run. I had knee problems to begin with then after the long run in week 5, I really hurt my calf. Stretch stretch stretch before and after each run. Make sure you rest on rest days and take an extra one if necessary. Try a run from a previous week. I had to repeat weeks 3 and 4 many times until I could get back to finally comfortably completing week 5 run 3. Listen to your body.
I also invested in calf compression socks and I still run with them on for extra support.
You’ve perhaps seen that it took me 29 weeks to graduate...3 of those were spent on the couch in pain so it’s just not worth pushing.
I hope any of this helps! Good luck and keep going but take your time. It’s your race, no one else’s xxxxxxxxxx
Thanks for your comprehensive response, it’s all gratefully received.
I’ve not tried running for at least ten years following a bad car accident in my mid thirties (now 45) with MRI revealing I had chipped a low back vertebrae following a paragliding accident when I was thirty. This stopped me from running any further due to excruciating back pain when I did that I have recently realised was due to help striking and not a dodgy back.
I did cycle up to 100 miles a week until about five years ago but since having kids it’s not fair for me to be out of the house for the time it takes to do this on a weekend.
The short time running takes works all around and I can’t believe how far I’ve come in just under two months.
My main aim is to try to get to a place where I can run for 30 mins, three times a week, hopefully pain free. I was so close!
I have no worries about dropping back a bit and resting to see whether the twinge goes on it’s own. If not I will seek professional help but will have not illusions about jumping straight back in at Week 7.
I would have no problems going back to a walk run strategy but not sure how far back to go. I would like the walk run to last 25-30 mins so that my heart rate remains at an aerobic level and therefore I will still get the benefits and good feelings from that.
I’m in this for the long haul and if that means taking things steady to give my body time to adjust then I have no problems with that. My biggest fear is getting too badly injured to them be left months out of being able to run. Note that I can appreciate how good it makes me feel I would hate to give up the post run buzz!
Can I also just say I completely understand your not wanting to stop during a run etc. The only run I had to stop was run 3 week 5 after 10 mins. Then was couched for a week. I also understand that you may feel deflated about having to repeat a previous week. I did too until my friend pointed out that any run I was doing was better than no run. Every run you do, no matter how far and even if it’s a repeat, is a stepping stone to the next one. I felt a much greater sense of achievement repeating previous weeks then knowing it was time to move on than being in pain and having to rest.
By repeating weeks I was able to complete the final 3 weeks in 3 weeks and much more comfortably because I was ready.
I’m now regularly running 35mins at a time and it feels absolutely amazing! Just take your time. I’m also mid 40’s and was very overweight...I’ve now lost 35lbs and am a runner!
Think about what you can do and not what you can’t. Relax, blast tunes and enjoy! Xxxxxxx
Sounds like a bit of tendonitis (inflammation). Don't be afraid to rest, even if it sets you back (which it won't, at least not noticeably). Running while injured can turn a minor injury into a major injury. Conversely, a whole lot of stuff gets better with rest, without any other intervention required.
You might want to try a heat pack. I suspect they just make you feel better rather than doing much to accelerate healing, but if you're interested in an N=1 experiment I did a short course of acupuncture + heat-lamp therapy for carpal tunnel syndrome many years ago. It worked (much to my surprise - I only did it out of curiosity). Never had another twinge.
The evidence on stretching is ... equivocal. Stretching pre-workout does indeed increase the range of motion of the joint (temporarily), but it's now generally accepted that this has no real benefits, and a few studies suggest that static stretching may result in more injuries and decreased performance. The reason for the injuries, I would guess, is that your body is operating out-of-calibration; the tendon and muscle are not behaving as they normally would and therefore your joint positioning is off. There is no obvious reason why extra joint flexibility should be desirable while running.
Warming up (which may involve dynamic stretching) is a very good thing indeed. Likewise warming-down.
I'd also add ... if you're more than just a bit overweight, don't get too enthusiastic with your running just yet; focus on reducing your bodyfat by getting your diet right.
Quite happy to rest, it seems to be the best remedy, recommended by all, I will do so.
Quite happy to ask about acupuncture, it’s something my chiropractor has done in the past and I’m familiar with how well it has worked for me before.
I do lots of stretching post running but worry about over stretching cold muscles before setting off. I did see a pre-run warm up on YouTube but would still opt for the 5 min walk at the start and finish as it works for me.
I’m overweight but not huge. I’m currently about 17ish stone and will be happy to see low 14 on the scales. I was that weight when doing g lots of cycling in my late thirties 5ish years ago. Running has been good for me V making healthier choices lately and I have noticed that I’m losing 1-2 pounds per week.
I just hope I can get back once the pain has totally gone and start slowly to endure it does not happen again.
Hi there, I only recently completed C25k after multiple attempts. Like you I was struggling with some knee issues on some runs and overweight. I found that giving myself permission to do only two runs a week and not three made all the difference. Mixing up the surface I run on also seems to help I find trails rather than pavements is a better option for me. Good luck!
Quite happy to reduce the intensity and frequency if that means I can keep running.
I’m aware that it might take a while for my body to get used to me running and therefore need to be careful to not overdo it. It’s hard though when I’m enjoying it so much!
If it’s not pain and it’s not worsening you don’t need to stop. Doing strength exercises for calves on your non-running days might help the feeling to go away, but that can take a few weeks. If you want the feeling to go away quicker then take two or three weeks off running and when you rejoin c25k go back a week and slow down.
It’s probably just your body grumbling a bit at the effort it’s being put to. But if you ever start to experience this feeling as pain, stop. Grumbling joints and muscles are part of being over 40, pain is a sign of impending injury, and you don’t want that.
I like the sound of this but have to admit that it has worsened slightly since yesterday. In a nutshell it is a full ache when I get out of bed or move having been sat still for a while.
It is probably a 2 out of 10 for pain, maybe a three first thing in the morning putting my foot on the floor when getting g out of bed. When it first reared it’s head at the end of week 5 had gone by week 6, run 1 after two full days rest. (I start each week on a Saturday morning and then run Monday and Wednesday evenings after work, so have two clear days rest before starting g the next week).
When I started I had a mild plantar fascia niggle which I managed to get rid of by using a frozen water bottle as a roller 3-4 times a day for 1-2 weeks. This was a result of learning to skip with my 7 year old daughter. Great fun by the way but skipping has taken a back seat now that I am running.
Once better I may drop back to week 6 of which the first two runs are fun walk and therefore less intense than the four 25 min runs that I’ve just completed.
I’ll see how it goes, no doubt I’ll be back to share my thoughts here.
That’s a shame, but you’re right to take a break. If you can do any strength exercises while you’re off running it might help, but not if they hurt too. I hope it’s all better soon.
I’m familiar with this as this is the exact problem I started with two months ago. I started with the pain in the exact spot you described on my right calf.
I ignored it and I ended up with pain in my right hip. Didn’t run for a couple of weeks and then tried again. All fine at first but then pain returned in calf and hip.
I’m now seeing an Osteopath who is fantastic. Been on IC for nearly 4 weeks and won’t be returning to running for a while yet, but I’m definitely healing.
My advice is stop running until pain goes, as I definitely made it worse ignoring it.
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