Hi. I've recently started the c 2 5k but really struggling because of pain in my calfs.

[Nookbass]

On week 2 but every time I run it's really painful and by the end of session can hardly walk. It's been like this since I started, calf pain not lack of energy stopping me. Not run for 30 years, am I doing too much too soon? Really frustrated with this as recently given up smoking and doing this is really important to me. Anyone else had this prob? Have got some decent shoes so don't think that's the issue. Any advice much appreciated. Thanks

[Innuendo Graduate]

Warm up and warm down.

I suffer with my calves a lot also - it's the first thing that tightens during a run, but disappears as soon as I finish.

Stretching helps a grea deal. (Not too much before hand though!)

[Nookbass in reply to Innuendo]

Thanks, streching seems to have helped - wasn't doing any before.

[crox Graduate]

I know it's not the sexiest answer, but I found tubigrips, stretches (have a look on the site for some advice by GregM I think it was) helped.

But also recommend getting some good shoe advice from a proper running shop that does gait analysis.

[Nookbass in reply to crox]

Thanks for that. Had gait checked - that gave the shop assistants a laugh!

[parkbirdy Graduate]

look up heel raises and dips - just search under runners exercises. It's really helped me - i know do before and after running - and i'm on the brink of week 5

[Nookbass in reply to parkbirdy]

Thank you for your advice.

[doggymum Graduate]

Have a look at this link, some of the stretches may be helpful to you

coolrunning.com/engine/2/2_...

[doggymum Graduate in reply to doggymum]

sorry, pressed submit instead of return!

Hope you find them useful, I was given the tip to stretch for twice as long as you think you need to and it seemed to help me (rather than rush through them and think I was OK)

Good luck for your next run.

[Nookbass in reply to doggymum]

Thank you. am using the site - really useful.

[gdeann Graduate]

Great advice already given!!! My husband (smhall) experienced calf pain and someone here suggested that just meant he had a weak link in his lower leg area. Stretching is so very important, something we did not realize until after starting the program.

[Nookbass in reply to gdeann]

Thanks for your reply. Finally getting the streching thing!

[ouchmycalves Graduate]

Hi Nookbass,

This was my biggest problem at the start and it almost made me give up the programme, so I feel your pain! (literally) I am on Week 7 now though and my calves are just hurting what I guess is a normal amount when running.

When mine were hurting I was stretching with cold muscles (bad idea) and purposefully trying to make my heel hit the ground first (like Laura tells you in Week 2, also a bad idea!) so these are possible causes.

How I got through it:

Firstly, I used muscle rub on my calves at night and before a run.

I took painkillers about an hour before a run (I think this really helped)(obviously read the instructions with the muscle rub and painkillers, It feels weird advising people about pills so thought I should chuck that in there!)

I now don't stretch before a run at all. I make sure I do the warm up walk though. Some people say you should stretch before a run, some don't, but if you do, do it after the warm up walk.

Mine were hurting so much between runs that I stopped and stretched but I think this made it worse because when I stopped they started getting better. They might really hurt when you start walking again but walking will calm them down.

I stretch them A LOT after the run (if you want advice on this let me know). For longer than seems necessary but it helps. I still do this now.

Finally: persevere! It took a few weeks of this for my calf pain to die down (not sure if I injured them forcing a heel strike or if they were just screaming WHAT ARE YOU DOING TAKING UP RUNNING, GIVE UP!) But I got through it and by around week 4 or 5 I felt like I was actually testing my stamina rather than my endurance of calf pain!! I think getting to the longer runs actually helps because your muscles warm up a bit quicker.

Not saying all this will work for you but definitely worth a try!

Sorry for the long-winded response, but this is a problem very close to my heart haha.

Good luck and keep going!

[ouchmycalves Graduate in reply to ouchmycalves]

Also apparently as painkillers go ibuprofen is meant to be good because it's an anti-inflammatory

[Nookbass in reply to ouchmycalves]

Thank you very much for your reply. After getting myself checked at Doc's and talking to a guy that has run for years i'm carrying on but at a slower rate of build-up than the c25k pace. Have taken heart from your answer and am determined to get there in the end.

Thanks again.

[BlueSkies9 Graduate]

Not wanting to be a scaremongerer, but intense calf pain during exercise that resolved when you stop can be due to heart problems (it's called intermittent claudication). I would just suggest that anyone who might be at risk of heart problems gets this problem checked out for peace of mind.

[Nookbass in reply to BlueSkies9]

Thank you for your reply. Been checked and glad to say all ok.

[sfb350 Graduate]

I graduated weeks ago but have run less in recent weeks due to a hip injury. I ran last Thursday but hadn't run again until tonight because last weeks run aggravated my hip pain. Last week and this week were the first times since starting the C25K program that I have suffered what I would describe as significant calf pain. I've attributed it to not being as active between runs as I was before my injury and I'm thinking that I should make a point of walking or cycling on non-running days.

[sfb350 Graduate in reply to sfb350]

On my club run tonight I had very sore, tight lower calf muscles all the time but, strangely, I noticed it eased drastically after I had a moment of insanity and tried to sprint up a steep hill. Someone may know the science behind that.....

[Nookbass in reply to sfb350]

thank you for your reply.