injury

[Jeanniec007]

Hi

I got a nasty calf strain on Run 2 of Week 3 so rested for 3 weeks and had some treatment.

Want to pick up again tomorrow but wondering where I should start from?

Also, what warm up would anyone recommend please

[Yesletsgo Administrator]

By coincidence I just posted about how I warm up as a reply to BaggieBoy. The important thing is to do dynamic stretches, the sort where you're moving - limbs moving and repetitions rather than holding a stretch for 30 seconds or more. Those are called static stretches and you do them when you're cooling down. If you Google warm up or dynamic stretching you'll find plenty. A lot of them seem to be aimed at male athletes in their prime. If that isn't you just keep looking.

Make sure you do your warm up walk too, very important.

As for where to start, maybe try repeating Week 2. If it's too much go back to week 1. You're the best judge 😁

[Cmoi Graduate]

As Yesletsgo says, it's advised that you do dynamic stretches before and static stretches after your run.

NHS suggestions here: nhs.uk/live-well/exercise/h... and nhs.uk/live-well/exercise/h... I thought they were also on the app, but I could be wrong as I've never used it.

Given that your calf strain occurred during w3r2 and you've had three weeks off, my approach would be to restart with a week 1 run. If that goes well, you could move directly on to week 2. For me personally that would work better psychologically than starting with week 2 and perhaps having to go back to week 1. Your choice!

[Rabbit561 Graduate]

there’s a warm up routine video in the c25k app. It’s in the Discover section - scroll down to featured videos. It’s designed for beginners and gives quite a thorough warm up. Still do your 5 minute walk before running though.

[drl212 Graduate]

Agree with the above, especially about repeating as you are still in the early weeks.

You mention that you had some treatment. Was this from a healthcare provider? They might be able to target some stretches for your particular injury. Might be a good place to start.

Keep us posted...

[Jeanniec007]

thanks all, as soon as calf recovered I got a cold so have stopped for 3 weeks in total. Will start again on Monday but probably from R3 Wk2 and will try the warm up routine in the app.

Thanks again 🙏