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I started day 1 of week 3 of the C25K today and combined it with going to the shop to get groceries, killing two birds with one stone so to speak. As the road turns into a relatively steep slope, I had to be extra careful not to exert myself too much and went comparatively slower: it was still hard going and I had to turn left where the road is relatively flat and completed the run there. On the warm down, I took the direction of the Coop. In spite of my best efforts to do the required stretches before running, I still got cramps in my calves and they seem to be getting more acute the longer I run. I will have to investigate the matter further. I am really hoping they are temporary and they will more or less go once I get used to running for longer stretches of time. It is worth noting I don't get cramps when I use the machines at the gym or when I swim :/
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1201 千卡
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脂肪: 30.44克 | 蛋白质: 62.99克 | 碳水物: 172.19克.
早餐: Whole Milk, Kellogg's Corn Flakes, Weetabix Whole Grain Cereal. 午餐: Steamed or Poached Haddock, Cooked Savoy Cabbage (Fat Not Added in Cooking), Brown Rice (Long-Grain, Cooked), Tomatoes. 小食/其他: The Cooperative Fruit and Oat Cookies, Coffee with Milk and Sugar, Tea with Milk, Coffee with Milk and Sugar. 更多的......
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2911 千卡
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运动:
步行（轻快的） - 6.5公里/小时 - 20 分钟, 休息 - 15 小时 和 40 分钟, 睡眠 - 8 小时. 更多的......
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 评论
Hi. It was probably a build-up of lactic acid in your muscles and to reduce this build-up (small amounts are ok) you need to breathe deeply, drink water and slow down because your body is telling you to limit your physical activity. This website has lots of information on lactic acid and DOMS - delayed onset of muscle soreness. www.wikihow.com/Reduce-Lactic-Acid-Build-up-in-Muscles
Personally, I don't like jogging or running, but we always have to do things we don't like so, maybe, when I have some money I'll buy a pair of running shoes. Good luck!
2015年09月25日 会员：: LACH PZB
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Thank you for the link and the advice: I talked to other people I know who run and they seem to say that new blood vessels are being built in my calves and that the cramps will eventually go. Needless to say I am a bit skeptical about that and still need to investigate what the cause is and what to do about it... I don't like jogging or running myself: the physical activity I enjoy the most is swimming! But high-impact activity like running is necessary to preserve bone density. It could be dehydration, as I sweat profusely while running. I will have to carry a bottle of water.
2015年09月25日 会员：: zaza_gabor
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I think the advice you got from other runners has an element of truth but it was exaggerated. Existing capillaries, which have not previously been used very much, are now starting to be utilised, and there's a gradual improvement in function. People who have severe problems with their circulation can, through various methods, procedures and physiotherapy, create more capillaries. Also, there has been a study in capillary growth through exercise, but I doubt very much that it happens instantaneously. Besides, most maintenance, repair and regeneration occurs when people are sleeping or resting for long periods. That's also why we need more rest when we are sick. Listen to your body - push it a little, but not too much.
Enjoy the rest of your weekend!
2015年09月26日 会员：: LACH PZB
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Thank you again for your advice. I had been looking at blood circulation literature and it seems poor blood circulation is the likely culprit for the cramps I experience in my calves while running, as I do sit for extended periods working at my desk or in front of the computer. Yes, articles seem to say that for most people improvements through exercise occur for capillaries they *already* have and it doesn't happen overnight. I can't ignore what my body is trying to tell me and I will also rest for a bit longer than the one day recommended between sessions. Again, thank you, your advice is much appreciated.
2015年09月26日 会员：: zaza_gabor
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You're welcome! Have a good Sunday!
2015年09月27日 会员：: LACH PZB
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I have little aches and pains this morning after the class I did yesterday morning. It was my first time using the big gym ball so I used muscles that usually just get sat on!
2015年09月27日 会员：: LACH PZB
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Your pains and aches should be gone after a good day's rest :) I have to admit I know nothing about the gym ball and how to use it: there is one at the gym where I go but no instructions.
2015年09月27日 会员：: zaza_gabor
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It's really difficult to explain how to use it. You really need to be in a class with an instructor. When lying on the floor you need to control the ball with your calf muscles or your feet when the ball is on the mat or when you lift the ball in the air with your feet, while doing various exercises. Also, when you sit on the ball, every time you stand up you have to make sure the ball is always in the same place when you sit back down. there were a few scary moments but the ball didn't roll away...
2015年09月27日 会员：: LACH PZB
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I expect you need instructions how to use it. The gym I go to doesn't offer lessons or tuitions, I think they more or less expect users to know what they're doing.
2015年09月27日 会员：: zaza_gabor
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Try looking on youtube- you can pretty much find a video to explain every kind of gym move imaginable!
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The thought hadn't occurred to me, thanks for the suggestion: I had previously found instructions for crochet patterns and even how to bleed the brakes on my van on YT! :D
2015年09月28日 会员：: zaza_gabor
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I had a look on YT at a few videos and it seems obvious to me that the size I am currently in *could* (emphasis on 'could') prove dangerous in using a gym ball or at least make it awkward. It definitely needs to be taught at an exercise class, I wouldn't attempt it just like that after merely watching a vid. Learning to crochet with YT videos is one thing. Putting myself or my health directly in peril is quite another.
2015年09月28日 会员：: zaza_gabor
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