Tough Run ! Advice pls 😀

[445600]

Just completed wk7 R1. I was looking forward to this run I enjoyed wk6R3 no issues and I plodded on . At the end of that my calf muscles had definitely been worked . But today OMG 😳 my calf muscles were tight up until about 15 minutes in and I was quite cold before I even started the run. Thankfully I completed all the run but I was slower and worked a lot harder than wk6R3. 😓

[IannodaTruffe Mentor]

Were you warmed up before your run? In cold weather you may need to do more than the 5 minute warm up walk. Dynamic stretches, as linked to in the guide, are recommended pre run.

Do you stretch after every run? Static 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.

Can you speak aloud, clear, ungasping sentences as you run?.........if not, you are going too fast.

Slowing down to the recommended easy conversational pace makes it more achievable and for most, more enjoyable.

[445600 Graduate in reply to IannodaTruffe]

I have slowed down so’s I can speak after ur advise re breathlessness which worked thx . Thinking about it I don’t think I warmed up enough pre run because I was cold b4 I ventured out and my calves weren’t as tight when I’d been running for a mile ! But it was tough thx for the info.

[IannodaTruffe Mentor in reply to 445600]

Stretch after every run.

[joeyg76 Graduate]

I think some runs are just like that. I did W6R3 quite easily like you, then I had legs like lead during W7R1 and gave up half way. After some great advice on here, I upped my hydration and really concentrated on stretching. I had a few days rest and then tried again and it was fine.

[445600 Graduate in reply to joeyg76]

Hope I am on Monday 🤞 it hasn’t put me off just more determined ! But I was disappointed.

[JumpShredded Graduate in reply to joeyg76]

Totally agree. I was the same as you for w7r1. But today w7r2 all good.

[Buna Graduate]

I found it tough, and dreaded the next run, which went much easier. Just get out there, do the stretches and walks, and forget about it, for the next run...somehow it got easier!

[445600 Graduate in reply to Buna]

More stretches I think are needed thx

[Redpenguins Graduate]

I found the transition to the longer continuous runs quite tough but am on Week 9 now and finding it easier. The longer runs find out lack of hydration and warm up really quickly. I found a familiar route and something absorbing to listen to really helpful as your brain can switch off and you find yourself in a steady rhythm before you know it. Good luck😊

[445600 Graduate in reply to Redpenguins]

Thx so do you think I’m not drinking enough for the longer runs ?

[GoGo_JoJo Graduate in reply to 445600]

Hydration is not about drinking enough for a specific run (until you get up to the big mileages) but far more in the early stages about making sure you're hydrating well enough each day. Ideally you want to be taking in roughly 2 litres or more of fluids which incorporates liquids from foods and hot drinks as well.

Your muscle are adjusting to this new task and they need oxygen and water to work at their best.

Try to see what your normal daily fluid intake is like and then adjust accordingly. It also depends on your lifestyle and temperatures. In winter I only need 2 litres a day, in high summer, with a physical job I can get through as much as 6. 👍🏻

[445600 Graduate in reply to GoGo_JoJo]

Ahhh ok thx so I include coffee and milk with cereal . I thought it was just pure water..... that seems easier for me to achieve 2 litres! Tomorrow I’m out for a run and gonna try and warm up more !😀