Thank you

[Cf12345]

About to try my 2nd run of week 7. Calves still aching, as have been all way through programme - does anyone know when this changes please? I really can’t believe I’ve come this far - I struggled to do the first run of the first week. I’m only covering 3.2k, including warm up and down but, hoping when leg aches settle that I can pick this up . I’m a complete novice at this!

Thank you to all - I’ve only joined this chat today - don’t do any social media of any type but, have been reading this chat since week 5 and the guidance has pulled me through, so thank you. 😊

[QuadroVEINia Graduate]

I’ve struggled with achy calves all the way thru the programme, I found it helped having had an extra enforced rest period, and post graduation planned to switch down to 2 runs a week before my football injury sidelined me. I see you are at W7 (well done so far!), if you have not already you may what to explore getting some ‘proper’ running trainers following a gait analysis, that will also help. The other advice is the usual doing lots of stretches (I do extra for the calves), and making sure your body is well hydrated. Hope that helps...

[LolaBobs Graduate]

Well done on getting to wk7, it’s a great feeling isn’t it? I started with done calf pain in wk4 and took two pieces of advice which seem to have helped me. ...

Do some calf stretches before and after (particularly after) your run. The most effective for me has been to hang my heels off the back of a step which gives a really deep stretch

Try to land on the middle of your foot whilst you are running, I flex my foot a little to achieve this and it becomes automatic quite quickly

I hope these help. Graduation is not far away for you 👏

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

We are all different, but if the advice in the guide does not work for you, then you could try compression socks and/or a foam roller.

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.

[Cf12345 Graduate]

Thank you so much for your tips and support. I’m probably not doing enough stretching, so will step that up. Did the gait analysis and trainer purchase on Saturday but, they didn’t feel that comfy around the house so going back today for a review - I wasn’t confident enough in the shop to say they didn’t feel right, but realise I need to go back and try again. I will also read the guide too. Just finished week 7 run 2 - completely amazed that I’ve come this far - where I used to be thankful I was still breathing at the end of a run, I’m now checking my distance 🤣🤣

Thanks again for all of your help.

[Skyblueandblack Graduate]

I had some post run calf aches in the early stages of C25K. After I began doing stretches after every run they soon stopped. Whether that was due to muscle development from running or the stretches I don't know, but they are now very much part of my running routine now.