Leg pain

[NigelS]

I have been doing C25K on a treadmill in a gym and just got to be able to do 30 mins non-stop. Can’t recall what week/day that equates to. I find it ok apart from the lower leg muscle discomfort and wonder if anyone else gets this. Basically calves feel very heavy and stiff, and afterwards the muscles are very hard to the touch and don’t seem to relax like they ought. I do the warm up walk before and after, but wonder is there something else I should be doing..?

Many thanks for any advice.

kind regards, Nigel

[LeeU Graduate]

Try some post run stretches, it may help.

[Instructor57 Graduate]

have you been following the program?

just curious if you don't know what week you are on

As well as the warm up and cool down walks are you doing the Dynamic warm up exercises and post run stretches as mentioned in the program guide?

i would suggest you certainly need the after run stretches

also, how is your hydration?

you ideally need to be drinking around 2.5 to 3 litres a day even on non running days

[IannodaTruffe Mentor]



Congratulations on doing what equates to W9 of C25k.

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.

If you still have issues then you may benefit from doing some dynamic stretching pre run . NB pre run stretching should be dynamic whilst post run should be static. This FAQ Post about Warm up and cooldown explains the difference healthunlocked.com/couchto5...

As mentioned by Instructor57  hydration is crucial too.

[NigelS in reply to IannodaTruffe]

that’s brilliant, and superbly well detailed. Thank you so much. I think ‘effort in stretching’ has def been lacking. Probably in all that perceived effort of doing the running bit, but I can see the benefit.

Many thanks, Nigel

[CBDB Graduate in reply to NigelS]

In the first year of running, I had similar tight calves even though I religiously stretched after each run using an app to ensure I hold the stretch long enough (see healthunlocked.com/strength... ).

Then I discovered foam rolling, which made a huge difference. (Favourite foam roller session healthunlocked.com/strength... )

Then I discovered daily yoga practice and tight myscles became a thing of the past! ( healthunlocked.com/strength... )

So feel free to join us on our sisterforum Strength&Flexibility, where keep ourselves motivated to ensure we runners have sufficient strength training and flexibility sessions in our lives!

healthunlocked.com/strength...

[NigelS in reply to CBDB]

thank you, this is super interesting. I’ll definitely have a good look at this recommendation.

Many thx, Nigel

[Aerialgazelle Graduate]

Apart from regular stretching out the calves on a slant - either using a rocker or a step, I'd really recommend a massage gun on the tight parts. Hurts but effective.