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globe
20-09-2012, 10:28 PM
Keep getting calf strains. Was interested in other runners opinions

Greg
20-09-2012, 10:40 PM
It could be a matter of diet. Try less complex carbohydtrates. Or more. But diet is certainly something to investigate.

Paul.Cov
21-09-2012, 08:30 AM
Yeah. I run... I run from exercise... Self torture.

R2x1
21-09-2012, 08:35 AM
Try Waikato beer to get you running. I can guarantee that calf strains will cease to attract your attention.

CliveM
21-09-2012, 09:06 AM
What shoes are you wearing? Having the correct fit and shoes that suit you can make an immense difference to your comfort. Some people go to a specialist shoe retailer and see what they recommend. You can then look around for the best price as good shoes are not cheap in NZ.

gary67
21-09-2012, 09:07 AM
get some of those 5 finger shoes everyone swears by them that I know who run. I don't run though I cycle

globe
21-09-2012, 09:12 AM
What shoes are you wearing? Having the correct fit and shoes that suit you can make an immense difference to your comfort. Some people go to a specialist shoe retailer and see what they recommend. You can then look around for the best price as good shoes are not cheap in NZ.

yeah I spend alot of money on shoes, using shoe science. Average price for a pair of runners I pay is upwards of $250-$300 to ensure I get the right fit. I've also had cheaper shoes as recommended by the physio with specialist orthotics fitted - seems there are 2 schools of thought on the best approach to shoes (expensive shoes vs cheaper shoes with expensive orthotics) but they both are heading towards the same common goal

Bozo
21-09-2012, 10:35 AM
Yep I'm a runner. No marathons (yet) but around the 15-20km mark.

A few questions:
1 - Have you done much running before or are you fairly new to the running scene?
2 - What sort of distances are you running?
3 - When does the pain occur? Mid-run, post-run?

A couple of things worth noting.

Have a good stretch before you start running, the following works really well for me in terms of avoiding calf strains:

- Stand with your toes/ball of your feet over the edge of a step and do 12 standing calf raises holding at the top (maximum stretch) for approx 3 seconds each time. (see attached crudely drawn images)
- Immediately turn around, put just your heels on the step and let your toes 'fall-down' and stretch your calves out that way, for the same time etc as the first.
- Repeat this series 3-4 times each then do some light hopping type motions using your toes to spring you up in a sort hop/jump - really stretching/warming up those calf muscles.

Once you have finished your run I would suggest a similar stretch when you have finished but just do 3 sets of each, for the first set go to about 2/10 on the 'pain scale' for feeling how stretched your calves feel, hold each stretch for approx 10-15 seconds this time, for the second set go to roughly 4/10 on the pain scale also holding for 10-15 seconds each, then only the last set go to about 5-6/10 on the pain scale and hold for the same time. Take a slow casual 5 minute walk to cool down and I can guarantee that your legs will feel much much better the next day.

Enjoy! :D

globe
21-09-2012, 10:41 AM
1 - Have you done much running before or are you fairly new to the running scene?

On and off for years. Used to be more focussed on sports like football (soccer), squash etc in my 30's. Now in my 40's prefer running.



2 - What sort of distances are you running?

At this stage not really any further than 5k or so



3 - When does the pain occur? Mid-run, post-run?

This is a weird one. Normally after some time. I've been trying a couch to 5k type programme after the last injury to see if that helped and am into week 6 with no issues. Last night was doing a 25min run and after about 10-12mins stopped to tie my shoelace and after, bang the calf tightened when I stood and carried on. So mid-run rather than post run.


Its a shame cos this has been going on for a few years now and I really enjoy running and it'd be a shame to have to give it up.

Bozo
21-09-2012, 10:48 AM
This is a weird one. Normally after some time. I've been trying a couch to 5k type programme after the last injury to see if that helped and am into week 6 with no issues. Last night was doing a 25min run and after about 10-12mins stopped to tie my shoelace and after, bang the calf tightened when I stood and carried on. So mid-run rather than post run.

Its a shame cos this has been going on for a few years now and I really enjoy running and it'd be a shame to have to give it up.

Woot for the C25K program! It's what got me into running too, there is the 5K210K after that too (5km to 10km) which is pretty fun.

Sounds like a form of cramping, if you are going to stop for a few minutes, try giving your calves a quick stretch before/after your break. Best one I find is to stand with your feet glued to the ground with a wall/tree/something about 2 feet in front of you, lock your knees together and lean into the wall/tree and do a sort of 'leaning pushup' into said wall/tree. If you keep your knees locked and your feet firmly planted you will feel it stretching your calves out nicely. Try doing that a couple of times quickly every 10 or so minutes throughout your run.

You could also try having a look in the running subreddit at Reddit: http://www.reddit.com/r/running and they also have a C25K subreddit for some added motivation http://www.reddit.com/r/c25k :D

globe
21-09-2012, 10:55 AM
Woot for the C25K program! It's what got me into running too, there is the 5K210K after that too (5km to 10km) which is pretty fun.

Sounds like a form of cramping, if you are going to stop for a few minutes, try giving your calves a quick stretch before/after your break. Best one I find is to stand with your feet glued to the ground with a wall/tree/something about 2 feet in front of you, lock your knees together and lean into the wall/tree and do a sort of 'leaning pushup' into said wall/tree. If you keep your knees locked and your feet firmly planted you will feel it stretching your calves out nicely. Try doing that a couple of times quickly every 10 or so minutes throughout your run.

You could also try having a look in the running subreddit at Reddit: http://www.reddit.com/r/running and they also have a C25K subreddit for some added motivation http://www.reddit.com/r/c25k :D


Def not cramping as it ends up with a sore leg for a few days after, I think it is a minor tear/strain. The couch to 5k is a good one, gets a bit frustrating when you knowlingly can run 10k but have to do the walk run bit to try and see if it helps build you to where you need to get.

Bozo
21-09-2012, 11:10 AM
Ok not that I'm any sort of expert, but try taking a week rest, and after that do the stretching and if it still persists I would see a physio or someone who knows what they are talking about :)

If you are finding the C25K too easy just run the 5km and move onto the 5-10km ones or the 1/2 marathon training program. C25K is designed for people who can't run and builds them up to a point of being able to run 5km. If you can already run more than that, its not really the program for you.

You could also mix it up a bit with some HIIT (high intensity interval training) or hill sprints - both a great for building speed and endurance.
There are several different types of HIIT for sprinting/running usually following some form of pattern like: 30 second sprint followed by 20 second jog - repeat 12 times etc, but what I find works best for me is to mark out 100 meters, sprint it (forcing yourself as hard as possible) then turn around and slowly jog back, then sprint back down etc - repeat that 10-12 times and you will feel extremely worn out (I vomited the first couple of times :D) and its great for building that endurance/speed. Also it only takes about 10 minutes to do :)

KarameaDave
21-09-2012, 11:53 AM
A minor tear or strain will rapidly become a major one if you continue to stress it.
As Bozo says if it persists after resting for a few days get it checked out.
I partially (luckily only partially) tore Achilles tendon when running with a pack on my back to catch a train in Paris.
(had to suddenly dodge a tosser in a limo)
Took 2 years to come close to right, so take no chances, get it checked out.

globe
21-09-2012, 01:30 PM
A minor tear or strain will rapidly become a major one if you continue to stress it.
As Bozo says if it persists after resting for a few days get it checked out.
I partially (luckily only partially) tore Achilles tendon when running with a pack on my back to catch a train in Paris.
(had to suddenly dodge a tosser in a limo)
Took 2 years to come close to right, so take no chances, get it checked out.

i see the physio about it all the time, i just am over taking two steps forward then three back every few months, have tried different physios aswell all to the same effect. Hoping its not compartment syndrome as that'd be a real pain to sort out.

hueybot3000
22-09-2012, 08:52 PM
This may just me and I havent run for a while but I found running on concrete gave me strains but if I kept to grass I was ok, and could run alot further before legs gave up on me. Don't stretch to early in your warmups either

globe
22-09-2012, 09:13 PM
Off to see the sports podiatrist this week. Get another experts view