Calf painless after 5 minutes of running

[Truckergirl]

Can anyone suggest what I am doing wrong with my running. Just completed week 6 on couch to 5K and the 25 minute run3 on run was a killer!! Have to admit my left calf is very painful when running after about 5 minutes, I have tried stretching and drinking lots of fluids but it doesn't seem to help, if I run slightly faster then it easies a little but would like some advice.

[Crittermad Graduate]

I did have pain like toothache down the side of my right calf the first time I did C25k - when I finished I had gait analysis as part of treating myself to new shoes - I needed more supportive shoes as I overpronated on one leg (!🧐) and the pain went!

I haven’t had trouble since.

Maybe worth looking at if you haven’t already

[Truckergirl in reply to Crittermad]

Thankyou crittermad I will look into that

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

Are you doing correct stretches, as linked to in the guide? Doing static stretches prerun is not recommended.

Are you wearing proper running shoes, fitted after a gait analysis done at a specialist running shop? If not your shoes could be to blame.

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.

An easy conversational pace is the most effective to build your stamina and endurance........faster is not necessarily better.

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.

[Truckergirl in reply to IannodaTruffe]

Thankyou for the advice, I am running slower than I normally would so find it seems to pull my muscles more, suspect as you advised that possibly I need to invest in better running shoes as they are probably not supporting me properly. I will look at purchasing a suitable pair and get gait analysis.

[IannodaTruffe Mentor in reply to Truckergirl]

There is a link in the guide to a post about buying running shoes.

[Mrsrun Graduate]

When I do a long 12 - 15 mile walk I treat my muscles to a foam roller. It really helps my muscles.

[GoogleMe Graduate]

Look at your running surface and get off roads and pavements if you can, and also watch out for heel strike. Most of us find that the first contact with the ground is better mid or forefoot.

I also find that full leg coverage (ie covered calves) makes a positive difference unless the weather is very warm.

[Rogo10]

I got to week 9 run 1 and I couldn’t cope with the calf pain anymore so went to the docs! Had an X-ray and I have Achilles tendonitis and also arthritis in my ankle and my bones are osteopaenic. Advised not to run anymore but to stick to exercise bike ! Disappointed but I am 73! What do others suggest?

[Ian5K Graduate]

The first k is the killer! Don’t let it kill the others. How’s your warm up, Truckergirl?

Honestly, I’ve been there - ouch! - and I reckon you can’t warm up enough before going for a long, continuous run of 25 to 30 minutes (and possibly beyond that time and distance as you’re nearing the completion of C25k).

The brisk walking advised by the coach is good but really it’s the barest minimum to do. You will benefit a lot from increased prep and more dynamic stretches - heel pumps, lunges and squats - and get those calf muscles really warm and working well before going running. If you run from home, they can be done indoors. Make it part of the day’s run, it’s a good habit to get into.

For afters, I recommend a foam roller to roll out the calves. I got mine from Lidl but you can buy them online too. They’re about a fiver, not much more. This will help in future runs, getting the knots out of the muscles.

Sorry, it sounds a lot - and probably sounds a faff - but it’s all to the good. 🙂

[Truckergirl in reply to Ian5K]

Many thanks for that, will do the stretches you suggest beforehand and also have ordered a roller, fingers crossed it will help.

Do have osteoarthritis so suspect some of this may be due to that, hopefully will sort it out.

[Ian5K Graduate in reply to Truckergirl]

That’s good.One thing with the roller, it can feel quite harsh at first but persevere and you’ll find the benefit.

Sometimes the instructions will say rest the leg not being rolled on top of the leg being rolled. I found this too much to begin with so I did it in three stages:

1. Roll the leg with the butt and other leg resting on the floor.

2. Roll the leg with the other leg resting on floor, but butt off the floor supporting yourself behind the hips on your hands.

3. Roll the leg with butt off the floor and the other leg resting on the shin of the rolled leg (as normally instructed).

Also, after the first three or four rolls, it begins to feel less harsh as the muscles relax and ease out the “knots”.

Good luck! 🙂

[DylanTheRabbit Graduate]

I'm not sure whether this applies to you but, I pulled my calf muscle, it just kept niggling and ragging until I rested it completely for about a week (no jumping, running or intense stretching). Then it got better really quickly.

[Truckergirl in reply to DylanTheRabbit]

Thanks for the advice, have rested a little the last week due to weather and my niggling calf put in some walks so hopefully will go for a run later and see how it is.