beginner

[Mezzysu]

Hi All,

I am new to this (5 weeks in), can’t believe I am running for 8mins now. The calf burns a lot , any tips on strengthening it so I can run for longer ?

[SueAppleRun Graduate]

Stretch,and drink plenty of water even on non running days, do some strength training, I do squats, just a few here and there through the day, they add up, and stand on my toes and when no one's looking I stand on one leg, do a good warm up walk each run and most of all enjoy it you are doing brilliantly. There are guides to c25k in the pinned posts that are well worth a read.

[j-runs Graduate]

I found so called 'eccentric heel drops' are good for strengthening your calves. I've been doing them for ages now for my achilles pain and they really work, along with good running shoes.

[ChannelRunner2 Graduate]

Welcome, Mezzysu , and congratulations on making it to week 5! In addition to what SueAppleRun wrote: Also stretch those calves... At least in my experience that's helped a lot (I just stand on a curb after a run and let my heels sink below my toes - also works on steps...). Sometimes I also give myself a massage, my left calf tends to get knotty and working those knots out really helps.

Here's the link to the FAQ for this program - it'll help you find videos to more exercises to strengthen and stretch your legs: healthunlocked.com/couchto5....

[Cmoi Graduate]

Hi Mezzysu , you've already had lots of helpful tips in other posts, including the link to the FAQ, which is full of advice and information.

I'd like to stress that hydration is crucial, as is making sure you've warmed up and cooled down properly. If I've not been drinking enough water (for me that means 2 litres+ a day) or don't stretch properly after a run, my calves will certainly let me know.

Enjoy C25K!

[John_W Graduate Ambassador]

You're doing better than you think. You *think* you're running for 8 mins ... Look more closely ...

Week 4 has you running for 16 minutes in TOTAL.

Week 5 Run 1 - 15 minutes in TOTAL

Week 5 Run 2 - 16 minutes in TOTAL ....

DOUBLE what you thought!

[Languid_Lil Graduate]

Well done Mezzysu! I have also found the heel drop thing helpful.

[Over60sRunner Graduate]

My horrendous calf issues turned out to be a gait problem, and once I had the right running shoes it literally stopped on the very next run.

As many other have already suggested, lots of warm up and cool down and LOTS of water even on non-running days. There is a great guy on You Tube who does a series of short videos for all kinds of runners that help with specific areas. I find these really useful too - if you are interested I will dig out and post the link - just let me know.

Well done on your journey so far. I hope the calf problem is sorted as the best is yet to come

[Mezzysu Graduate in reply to Over60sRunner]

yes please if you don’t mind digging out just one of the videos and I’m sure I can find the rest. Really appreciate the support on this chat. Thank you.

[Over60sRunner Graduate]

Here you go - the channel is called NoneTo Run.Nice, short reps which really help strengthen your running muscles 😀

youtube.com/channel/UCHCMIA...

[Mezzysu Graduate in reply to Over60sRunner]

thank you very much

[Over60sRunner Graduate in reply to Mezzysu]

My pleasure. The are nice and short - at my age the attention span is very limited, as is the stamina 😂😂😂

[MakingTheMost Graduate]

Hey Mezzysu,

Well done!

I always, always, always complete dynamic stretches before running and static stretches afterwards. Truly amazing piece of advice I was given from the great guys n gals on here! If you haven't read about them use the faq guide posted by ChannelRunner2 above!

Good luck! 🏃🤓