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Need help with calf cramps

weightofyourskin
weightofyourskin Posts: 173
edited January 6 in Fitness and Exercise
I posted this in the Couch to 5k group but I've only gotten one answer, so I thought I'd try the main Fitness & Exercise forum.

I started Couch to 5k on November 1st and it's been going very slowly so far. I'm barely at Week 3 and I can't get through 3 minutes of jogging in one go. My problem all along has been that I keep getting really bad calf cramps - sometimes I get them even during the 5-minute warmup when I'm going 3.5-4 mph. My calves seem to be naturally tight.

I got new running shoes and tried some basic exercises (wall stretches, walking on tiptoes, etc) that a cyclist friend recommended. The new shoes and the exercises allowed me to have two C25k workouts pain-free, but just as I was getting optimistic they started again. After a month and a half, I still can't jog more than 90 consecutive seconds before I have to stop due to the pain. It's really irritating because I would LOVE to be able to jog and I want to make sure I get in a good amount of cardio, but this pain is driving me up the wall.

What would you guys recommend?

I know I need to get more potassium but I find it hard to get a decent amount from food alone, and the potassium supplements at my local stores are 50 mg per pill so I'd need to take almost a whole bottle every day...

For the record, I'm also doing weight training about 3 times a week (New Rules of Lifting). But I don't do C25K on days when I'm lifting.

Replies

  • iWaffle
    iWaffle Posts: 2,208 Member
    Hydration
    Potassium and sodium level
    tight calf muscles
    low carbohydrate levels


    Your problem is most likely one or a combination of the above. Make sure you stretching the calf muscle really well a few times during the day and after you run. Before you run dynamic stretches like exaggerated jogging where you bring your knees up high are all that's needed. Don't do static stretches before you run. Do a walk/jog combination and if you start getting a cramp stop and massage the calf muscle (Don't stretch it while it's cramping)

    On the potassium just try eating potassium rich foods.

    http://www.healthaliciousness.com/articles/food-sources-of-potassium.php#potassium-density-by-gram
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