wk 5 run 1

[M4nKs]

am feeling fitter and healthier 😊 half a stone has suddenly gone too 😊

I stretch before and after but still find my calves very tight and bruised - is that normal ?

[Instructor57 Graduate]

Well done on the progress and loosing a half stone !You mentioned you stretch before and after your runs .

Are you doing 'Dynamic' before and 'Static' afterwards?

It's important you do the correct ones particularly before you run when your muscles are cold .

Also, how is your hydration ?

I can't offer any suggestions about the bruising though !

[M4nKs in reply to Instructor57]

thank you. I do the 2 suggested stretching pre exercise and post exercise videos that are on the Discover app. I drink a large bottle of water when I run and when I get back I drink lots too. Maybe I just bruise easy 🤷‍♀️

[Instructor57 Graduate in reply to M4nKs]

I have no idea what the Discover app is but it's important not to do 'Static' stretches before a run .Drinking a bottle of water when you run is really too late , you ideally need to be fully hydrated all the time , this can make a big difference to how your calves feel.

[M4nKs]

it’s the discover selection on the nhs couch25k. Not sure what you mean by static stretches as I am doing what the nhs app is telling me to everytime I run. I drink lots of water pre run too, about a litre or so plus a large bottle when running. Will drink more to see if it helps. Thanks

[Instructor57 Graduate]

Ahh ok,

Thought you were referring to a different app rather than a section of the NHS app .

The 'Dynamic' and 'Static' stretches I mentioned are the ones referred to in the program guide.

Static stretches are when you stand, sit or lie still and hold a single position for period of time, up to about 45 seconds or so . Dynamic stretches are controlled movements that prepare your muscles, ligaments and other soft tissues for exercising .

healthunlocked.com/couchto5...

Either those or the app ones are fine .

You may also find this post on hydration useful

healthunlocked.com/couchto5...

[Moosefacedgoose Graduate]

congrats! We are on the same run - half way done!

[Oldfloss Administrator Graduate]

Loads of great advice from Instructor57 ...but it could well be worth your while to get the bruising checked out..

We are not medical experts so getting advice from an expert could be useful...it could be a calf strain and a sports physio or GP could help ?

[nowster Graduate]

Calves feeling tight is normal. Bruising is not.

You might want to get that checked out by a medical professional.