Help needed

[Shoal]

I am half way through and on the 3 x 5 minute runs. I seem to get a problem with my calf muscle in my right leg. I can feel it getting tighter at the bottom and travelling up the calf muscle and then it feels like it has seized up. I do stretch before I do the exercise but it stops me being able to run. Any tips please as I am really enjoying doing the programme and getting some real me time. I really don’t want this to stop me? So I need any advice especially if you have the same.

I have tried running before and the same thing happened then and it stopped me

But this time I am determined to work around it (hopefully)

[NicolaD Graduate]

Hi Shoal. Could jogging a little bit slower help you do you think?

Nic

[Shoal in reply to NicolaD]

I will definitely give that a try as well, but to be honest I am not going that fast really. But all advice will help me thank you 😀

[Instructor57 Graduate]

Hi, are the stretches you do before the run the 'Dynamic' stretches ?As mentioned in the guide ?

healthunlocked.com/couchto5....

It is important that you do not do 'Static' stretches before you run

[Shoal in reply to Instructor57]

Thank you and yes I was doing the static stretches at the beginning of the run. Thank you I think I will re read everything again as I really want to be able to continue to the end.

[Instructor57 Graduate in reply to Shoal]

static stretches before a run may actually increase injury risk and decrease performance.However I would strongly advise doing them after each run .

[Shoal in reply to Instructor57]

Thank you for this i will definitely do it properly from now on😀

[Instructor57 Graduate in reply to Shoal]

It's a common mistake, Also make sure you are fully hydrated ! 👍

[Bladerunner2049 Graduate in reply to Shoal]

It used to be the case that static stretching was the norm before a run. These days there’s lots and lots more evidence from runners that found that it can cause injuries if your muscles aren’t warmed up. Dynamic stretching, ie star jumps, running on the spot, that type of thing is what I do and leave the static ones to after the run, and foam rollin’ Have fun!

[Shoal in reply to Bladerunner2049]

Great thank you I have so much to help me get to my goal 😀

[Shoal]

Thank you for your help

[Couchpotato2 Graduate]

Hi! so as Instructor says, only dynamic stretches before and I would say start with a 5-10 minute walk before those to get the engine going and warm up the limbs. Hydration the day before is important and some nice stretching after can help. See how it goes with that and let us know!

[Shoal in reply to Couchpotato2]

Brilliant thank you I will do, I willGet this right as I really want to get over this little hurdle 😀

[Roomster]

I too experience what you describe from time to time and this is despite conscientious stretching. I used to just stop training and wait for nature to heal it. I was advised to use a massage roller & invested in one. Mine has a Bionix brand name but there are many in the market. I make regular use of it now and it overcomes the tight/knotted calf issues.

[Shoal in reply to Roomster]

Lovely thank you everyone has been so helpful with great advice 😀

[Bladerunner2049 Graduate]

Hi Shoal. Lots of great advice to follow. Tight calf’s can lead to shin splints, which isn’t nice. Dynamic stretching before hand and stretching afterwards. Foam rolling is a superb idea. You can pick them up for a tenner on ebay or Amazon. Roll the calf before and after your runs and you should notice a difference. You can find calf rolling videos on YouTube.

Good luck!

[Shoal in reply to Bladerunner2049]

Thank you

[Bugsorsnail Graduate]

Hi Shoal, I'm guessing that you are in week 4 or thereabouts. I have just completed week 6 and had exactly the same issues - real cramp in calves which actually made me stop a few times doing some runs in week 4. In fact I stupidly ran through the pain on one run which seemed to injure my right calf. As well as all the other great advice, like take it slowly, hydrate, stretch etc, are you wearing proper running shoes? I swapped out my old trainers for some proper running shoes (went to a decent shop where they did gait analysis etc) and it seemed to make a huge difference. I also got some calf supports - unclear whether they work and it may just be a coincidence, but no pain since then. Not sure how much you have run before, but it just maybe that your calves are not quite used to it yet? That was part of my problem I'm sure. Good luck!

[Shoal in reply to Bugsorsnail]

Thank you I have tried to run on and off but I always get the same problem. But I am determined that it’s not going to stop me this time. I think the running shoes is also really good advice 😀

[Skee82 Graduate]

I had the exact same issue as I hadn't run in at least 15 years before starting the plan. I found dynamic stretches to be key along with making sure I was well hydrated. I also found massage with Tiger Balm when I did suffer the pain helped ease it. My biggest piece of advice is to listen to your body and not overdo it. I had to take a week off/ repeat the previous week etc. before I overcame the issue. You want to be able to continue enjoying running and you will get there eventually, (it doesn't have to be done in 9 weeks!) - I now run 5k 3 times a week.

[Shoal in reply to Skee82]

Brilliant thank you , everyone is giving the same advice which I really appreciate. It’s good to see other have had the same so I know that I can overcome it😀