Z5K training W1 calf cramps, overdoing it?

MarkyMark_

Hi all,

I am now 53 yrs old and 103Kg, I decided to walk,cycle and take on step aerobics to get fitter and have been seeing some success over the last month. I found ZK5 and feel the training is very motivating so I began last week having not run or jogged for 10 years plus or more :embarassed:
I had been doing 18Km cycle rides mixed with the step aerobics for around a month previous to starting Z5K under the watchful eye of Digifit and a Polar HRM and was pleased with my improving fitness level, however jogging is a whole new experience!
W1 Workout 1 = difficulty even jogging for 15 seconds at the beginning, feeling flat footed and uncoordinated, by the time of the free run though I was feeling better and though gasping managed to keep doing some jogging intervals to the end.
Day Rest (Step Aerobics in the house)
W1 Workout 2 = much better 15 secong jogs with 30 second interval jogging in the free run, felt great and boosted my confidence no end.
Day Rest (Step Aerobics in the house)
W1 Workout 3 = started good, 15 second jogs felt fine but when 10 min free run came I could only manage maybe three 15 second jogs and had to walk the rest as my calfs were cramping up and my shins felt achey. I still burned 600+ Kcals but feel gutted that I couldn't even match Workout 2 performance.

Am I being unrealistic in my expectations? Maybe I need to stretch/warmup better before starting? I am enjoying Z5K and want to get on to W2 training but I don't want to injur/hurt myself in the process. Can any of you experienced Z Runners offer advice?

Flab2fitfi

One thing to is make sure you get plenty of stretches afterwards. Also if you need a couple of extra rest days do so. It does get easier and well done on starting.

MarkyMark_

OK thanks, that sounds like good advice.

FakingFitness

Also, make sure you're drinking enough water prior to your run, and maybe eat a banana.
Welcome to Able runner 5!

MarkyMark_

Thanks for the welcome, it's great to see so many motivated and helpful people here. I take a 600ml bottle of water when I go out but should hydrate more really. Thanks for the advice

sb4480

I think you might be doing too much too fast. C25K on top of a pretty regular cardio schedule is pretty demanding on your body, so ditto the ohers who said you need more rest days.

And slow down your pace. You'll have time to build speed. Right now focus on endurance and doing what the program says. A "slow jog" means to move your body in a jogging motion at a WALKING pace. It feels totally unnatural, but youd body needs to learn how to move in a running motion before it can do it efficiently. You're teaching your body to run and learning takes time and practice and patience.

I drink water all day long. Uou might get thirsty while you're out running, sure. But your body isn't going to process the water you drink WHILE you're running in a way that will benefit you right then. So not drinking much all day and then drinking what you bring with you will do you no good. I actually find carrying water is a hindrance when I'm in the field. Just another thing for me to think about and manage while I'm trying to focus on my running. So drink your 16oz (and ideally way more than 16oz) in the hours leading up to your w/o. Yes, you'll need to use the lav before you go out.

Stretch during and after every workout, regardless of whether it's running, cycling, or aerobics. I do the 5 minute FF walk, then I pause the program and stretch out my legs and back. I stretch out my arms while I do the 5 min walk. I find my calves (lower calves near the achiles) get really tight sometimes and I don't notice it until I'm out in the field. Stretching out my lower back and hamstrings actually helps this area (for me) more than stretching my lower legs.

The best stretch for the front of the shins (I've found) is to kneel and sit on my shins for a few minutes. For the back of the legs I sit in a V and reach from one leg to the other and reach in the middle. Then I put my feet together and *try* to touch my toes.

dragon1ady

And slow down your pace. You'll have time to build speed. Right now focus on endurance and doing what the program says. A "slow jog" means to move your body in a jogging motion at a WALKING pace. It feels totally unnatural, but youd body needs to learn how to move in a running motion before it can do it efficiently. You're teaching your body to run and learning takes time and practice and patience.

This is important. You use completely different muscles when you run/jog, than when you ride a bike. I did it the other way around the other day, went on an exercise bike for the first time in several years, and though I've finished the Z5K and consider myself a relatively experienced runner now, the bike was painful, challenging, and overall unpleasant. My leg muscles aren't used to riding one anymore.

I'll also add my voice to the chorus of "drink more water". Dehydration causes cramps, since the water is what's used to flush out the lactic acid and other nasty stuff that makes the muscles heavy and hurting, and that means you need to be fully hydrated when you start running. On days when you plan to run, make a point of drinking lots of water through the entire day leading up to the Zombie Run, and you're going to notice a difference.

EDIT:
I just noticed what you said about shins aching, and feeling flat footed. Make sure you are running in shoes that fit your feet and have lots of cushioning. If you are planning to start running on a regular basis, it would be worth your while to go to a specialist running store and get fitted for correct shoes for you. It makes a huge difference.

MarkyMark_

Thank you to all that answered, there are lots of great ideas and advice in your replies. I certainly need to rethink my schedule and increase my hydration as well as possibly change my running shoes soon. A special mention to sb4480 who has not only given me some great stretching and warm up ideas, but also changed my understanding of what a 'slow jog' is.

Thank you all ...

angryjake

Learn from my mistake. After not working out for over a year and not running more than 100 yards since 10th grade gym about 20 years ago, I decided to blow through both weeks one and two in about eight days. When I got home, my calves and shins hurt so I'd stretch and ice them, but I was determined to power through and "play with pain."

During W3W1, I could barely jog and by the time my mission was over, I could barely walk. Unfortunately, I was about a mile from home when the mission ended. By the time I got home, I'd strained my knee so badly I had to borrow a cane from my mom's knee surgery a few years ago. It took a good week and a half before I could walk without pain.

I continued the workouts on an elliptical trainer to reduce impact and am only now (starting W7W1) considering actually running again.

Listen to your body and don't try to be a tough guy like I did.

sarannakitten

Make sure you keep up your minerals (magnesium, potassium, calcium to name a few), drink lots, and maybe take a baby aspirin afterwards if you tend toward inflamation issues. Good luck!

MarkyMark_

Great advice everyone, sorry to hear of your experience angryjake but thanks for sharing, it takes more to admit mistakes than post glowing reports here. I took a week off jogging after finishing W1, did some stretching exercises tonight before going out to start W2 training and jogged slowly this time. I managed the 30 second drills easily and was able to jog for around 2 minutes at a time on the free run... wow I struggled with the 15 seconds originally!

Thanks to all for the advice, I appreciate you taking the time to post.

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