Running Question

Hi!

So I started the Coach to 5k running program. I am currently on week 3. On Tuesday I ran it for the first time….

90s run. 90s w.
3m run. 3m walk

repeat once.

So. I did this, and I did it okay. But pratically at my max heart rate.

Also, there has not yet been a day that I run that my calves don’t ache. I am about 50 pounds overweight – I don’t RUN RUN…it’s more like Jogging… but should I continue staying at this level until I drop some more weight and the pain in my calves go away?

I stretch and warm up and cool down. I run 3 days a week, T-Th-Fri usually.

Any advice you can give will help! Thank you!!!

Amanda

Keep going! It will start feeling better soon. I wouldn’t pass the 10 minute mark until you are quite comfortable, though. I think that’s week 6. The jump from 6 to 7 is pretty big; I just added a minute a day. After that, go for distance. You are just as strong as you think you are. :)

You can definitely do it! Perhaps after running you should do some static stretches for calf pains.. I think this will definitely help later on. The pain may be just because you’re not used to running/jogging. .. but don’t get discouraged.. it will take some time but you can do it!

If it persists too much you may want to see a doctor though…
Good luck!

amandajean1 -

Next to tight hamstrings, sore calves are the most common effect of running on a regular basis. It isn’t something you should worry about, unless the soreness persists for more than a few days. If that happens, it’s time to think about toning it down a little.

I’d also like to comment on your first two responses. flutinkat makes a good point… your body is only as strong as your mind. It’s kind of funny that this was mentioned, because it’s exactly what I tell myself when my workout gets tough and I don’t feel like pushing any farther.

WiningByLosing is also 100% correct about doing some static stretching right after you’re done running. You should also stretch before, but make sure it’s dynamic stretching. Save the static for when you get done.

I hope your calves feel better, and good luck with your training!

Jake
Front Line Fitness

Ice helps. If you start developing shin splints, which can be pretty painful, you may want to increase the walking and decrease the running until your bones and joints become stronger. Also, make sure you have good shoes and are not landing on your heels…it’s tough to change your form, but landing on the balls of your feet rather than your heels reduces the impact your shins and knees have to take.

One of the things I’ve loved most about running is looking back at my progress. When I first started, I could barely run a block and shin splints were a nightmare. Now I only feel any pain if I increase my mileage too quickly and I can pretty much run as long as I tell my body to. It just takes time, patience, and persistence! You will get there! :)

I’m not much of a runner myself. More like a jogger, and I don’t enjoy it. I like to get my cardio in other ways. However, I do want to make one small comment.

Jake2009 mentioned stretching before as well as after running. You should always stretch after doing any sort of physical activity, whether it’s lifting, running, dancing, etc. Stretching beforehand is not absolutely necessary, but if you decide to stretch before your workout, make sure that you only do so after you’ve warmed up. If you stretch cold muscles, you could injure yourself or make those sore calves worse.

Your body is probably just not used to the stresses of running.
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My advice to you is to walk on all days that you are not running. Just easy walking, enjoyable walking. You could do days of brisk walking too, but be sure to do easy walking to give your body some rest and not least your mind.
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If your pain is not getting better, I would change one running day into a walking day. Try to reach a balance when your body is not complaining too much, but has begun to adjust and is starting to strengthen. When you reach the state of growth, then you can up your program slightly. But be patient, this takes time. If you are in a hurry you will just run into a wall and your body will not grow but crumble.
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Be careful about stretches, many injuries start out with too much stretching or doing it wrong. But of course don’t forget about stretching either.
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I would also suggest that you do some body weight exercises, especially those that strengthen your core muscles.

Make sure you’ve got a good pair of running shoes – ideally get them fitted at a specialist store.

amandajean1 ,
I started running about 5 months ago and I could not run or jog for longer than 5 minutes until I had to walk for 5 minutes. I too had pain in my legs (calf’s) when I first started. I increased my time by one minute every week and now I am upto 30 minutes at around 5 MPH. I have since dropped 45 lbs which also helped allot but just stick to it and with time you will gain endurance and build more strength in your legs. Keep at it!

George

One more thing that I have found that helps allot with conditioning is doing stairs. I do stairs at least for 1 week per month for 30 minutes each time for a little more conditioning and to vary my workouts.

George

I agree with not stretching before a run. I used to do this and found that my calves almost always hurt. You should make sure you warm up properly and ALWAYS stretch straight after as this will ease out any tension for the next run. Also i have found that strengthening my muscles have made it easier to run for longer and harder and i get less sore. I do Pilates once or twice a week and my flexibility has vastly improved and i’m sure that makes a big difference to tight/ sore calves. Keep at it though as it really does get less sore the more regularly you run. Good luck with your training.