Running and tight calves
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2012-01-13 7:45 PM |
Member 22 San Antonio | Subject: Running and tight calves In an attempt to build my running base over the winter in preparation for training/competing in my first HIM in October, I am training for a 1/2 marathon in DC in March. Recently (~3 weeks) I have started to have VERY tight calves. I have never had issues with my calves before. My IT bands have gave me some trouble in the past, though.
I have tried rolling on a foam roller, having my husband use "the stick" on me ;-) (that white plastic roller thing), rest (albeit minimal) and massage. What I have noticed is that once my calves warm up (usually around 3 miles in), then they loosen up, but that first 2+ miles is a struggles - my calves feel tight and sore, sometimes all the way through my heels.
I currently run in the Newton neutral light trainer - which I have been using for the past 3 years without fail, and typically run on the road on a mostly flat route that has a couple steep hills and couple rolling hills.
So, I guess my question is, what have I not tried? Any suggestions/recommendations for getting my calves to loosen up, please!! |
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2012-01-13 7:51 PM in reply to: #3989578 |
Subject: RE: Running and tight calves I go through this every year. During my build stage I get the fun walking up stairs. I boil my legs, read take 106-110 degree baths with epsom salts, every night. It helps a lot. |
2012-01-13 7:53 PM in reply to: #3989578 |
Royal(PITA) 14270 West Chester, Ohio | Subject: RE: Running and tight calves Give them rest. I tore my gastrocs in 2010 and it took a long time to heal up. Get a good sports massage and have them pay attention to the calves. Soak in epsom salts.....a jaccuzzi......But do not run long or hard (or at all) for a good week to 10 days. Yes, you are missing time preparing for the half mary. BUT, if your legs are that tight they need the rest. The stick and foam roller only compress the muscle. You really want to do things to gently release it which massage and PT will accomplish. |
2012-01-13 8:00 PM in reply to: #3989578 |
Member 22 San Antonio | Subject: RE: Running and tight calves Thanks. I will definitely give the Epsom salt/hot soak a go. And I will rest... I will rest... I will rest..... BUT IT'S SO HARD!!! 2 days into a rest, and I am lacing up my shoes. Edited by Acasiano 2012-01-13 8:01 PM |
2012-01-13 8:03 PM in reply to: #3989601 |
Royal(PITA) 14270 West Chester, Ohio | Subject: RE: Running and tight calves Acasiano - 2012-01-13 9:00 PM Thanks. I will definitely give the Epsom salt/hot soak a go. And I will rest... I will rest... I will rest..... BUT IT'S SO HARD!!! 2 days into a rest, and I am lacing up my shoes. It is hard, I wanted to run more than anything......for almost 8 months. Yes, that's how long I spent in PT when I tore the thing. |
2012-01-13 8:03 PM in reply to: #3989578 |
Master 1793 Essex Jct, VT | Subject: RE: Running and tight calves I have heard a 1:1 ratio of epsom salts and baking soda can be very helpful as well |
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2012-01-13 8:22 PM in reply to: #3989578 |
Extreme Veteran 580 ft. mitchell ,al / columbus ga | Subject: RE: Running and tight calves would compression sleeves help with this? |
2012-01-13 8:27 PM in reply to: #3989617 |
Member 22 San Antonio | Subject: RE: Running and tight calves I was actually wondering the same thing - was thinking of picking some up, but have been iffy about them for some reason. |
2012-01-13 8:32 PM in reply to: #3989578 |
Master 2460 | Subject: RE: Running and tight calves I actually think it has a lot to do with your use of the Newtons.
I recently transitioned from heelstrike to forefoot strike using VFFs, and I'm still having intermittent pains in my calves and achilles. It's a big change that takes adaptation and just gradual incremental improvement. |
2012-01-13 8:46 PM in reply to: #3989578 |
Master 10208 Northern IL | Subject: RE: Running and tight calves Newton's have been used for 3 years, and taking "without fail" to mean every time. That should be plenty of time for adaptation to take place. What has changed recently over the past few weeks (or a little longer) when compared to the past few years? Are you running more (longer runs or more frequently)? Are you running harder? Any terrain differences? Like are you running more off-road or more hills? I've been using Kinvaras for a year, a pretty flat shoe with a 4 mm drop (same as most Newtons). When I pick it up, via more running or more intensity, calves will be the first thing to tire or become a little more sore. |
2012-01-13 8:53 PM in reply to: #3989643 |
Member 22 San Antonio | Subject: RE: Running and tight calves brigby1 - 2012-01-13 8:46 PM Newton's have been used for 3 years, and taking "without fail" to mean every time. That should be plenty of time for adaptation to take place. What has changed recently over the past few weeks (or a little longer) when compared to the past few years? Are you running more (longer runs or more frequently)? Are you running harder? Any terrain differences? Like are you running more off-road or more hills? I've been using Kinvaras for a year, a pretty flat shoe with a 4 mm drop (same as most Newtons). When I pick it up, via more running or more intensity, calves will be the first thing to tire or become a little more sore.
I have been training only for triathlons for the past several years, and doing small running events on the side without any running specific training. This is my first year to not just take the winter off. I am following the BT 1/2 marathon training program (but even with skipping a few runs here and there since I am not used to running quite so much). Also, over the summer my longest run would typically only be 6/7 miles, but now I am up to 11 at my last long run. So, should I take days off or just reduce my running until my calves start to feel back to normal? I always hear to rest, but can reducing my running for maybe a week be considered rest? |
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2012-01-13 8:53 PM in reply to: #3989578 |
Master 2460 | Subject: RE: Running and tight calves The adaptation may not be adequate to the distance trained if OP is increasing volume and speed. I think that's a likely explanation for the tight calves, as that's exactly what happens with a forefoot strike. |
2012-01-13 9:14 PM in reply to: #3989651 |
Master 10208 Northern IL | Subject: RE: Running and tight calves I reduce or take a day off based off how I'm feeling. If I think it's going to pull, more than likely I'll take a day off. Otherwise just an easy 30 min. I don't know the plan or your history well enough to say exactly what you should do going forward, but would likely decrease the overall volume of the week by reducing at least several of the runs a bit so that you can run on every day the plan calls for. And run without struggling with the calf issues. They may be tired after some of the longer or harder days, but you should still be able to at least do an easy run. The plan likely goes up and down with volume and intensity for just this reason. Running should vary from day to day so you push somehow and then recover ("Push" does not necessarily mean hard though). |
2012-01-13 9:18 PM in reply to: #3989617 |
Royal(PITA) 14270 West Chester, Ohio | Subject: RE: Running and tight calves jasonball - 2012-01-13 9:22 PM Compression sleeves are very helpful for this. I don't do anything but yoga and swimming without them since the tear.would compression sleeves help with this? |
2012-01-13 9:19 PM in reply to: #3989653 |
Master 10208 Northern IL | Subject: RE: Running and tight calves agarose2000 - 2012-01-13 8:53 PM The adaptation may not be adequate to the distance trained if OP is increasing volume and speed. I think that's a likely explanation for the tight calves, as that's exactly what happens with a forefoot strike. I think we're pretty close. I just attribute it more to the change in run patterns than to the shoe. I use Kinvaras, another 4 mm drop shoes, and have gone through similar. I think of it as adapting to the shoe while trying to get back up to current levels of running, and then part of general run fitness from that point on as not everything will improve at the same rate. |
2012-01-13 9:28 PM in reply to: #3989578 |
Pro 15655 | Subject: RE: Running and tight calves Slow down. I can still run pretty fast for my age...and I almost never do. I was not this smart when I was younger, and I got injured alot....I'm never injured these days. (knock on wood) Edited by Left Brain 2012-01-13 9:32 PM |
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2012-01-13 10:09 PM in reply to: #3989578 |
Expert 2555 Colorado Springs, Colorado | Subject: RE: Running and tight calves Have you tried stretcing after you run, particularly focusing on the calves and hamstrings? What is your expected race pace for the HM? Your training paces are all over the place so it's hard to tell what you're doing. For example you have a couple short runs before and after a long run at about 2 minutes per mile slower than the long run. |
2012-01-13 10:26 PM in reply to: #3989578 |
Veteran 354 | Subject: RE: Running and tight calves check this out from newton about tight calves. When i ran in newtons i was so focused on trying to run on my forefoot i was braking too with my forefoot and it would cause tight calves. Try landing parallel and maybe it will eliminate some tightness. It worked for me. http://www.youtube.com/watch?v=LTLVuq8XOdM
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2012-01-13 10:39 PM in reply to: #3989578 |
Lafayette, CO | Subject: RE: Running and tight calves Are you doing anything outside of s/b/r that might be contributing? For 3 winters now I've battled tight calves a peroneal tendons that are painfully tight. Finally dawned on me that it's the combo of running and skiing. I'm not willing to give up either but it does mean that on some runs I just simply have to stop and stretch them out after a warm up. And sometimes walking for a block or two helps as well. |
2012-01-13 10:48 PM in reply to: #3989723 |
Pro 15655 | Subject: RE: Running and tight calves That video is all about keeping your feet under your hips as you plant......this principle is as old as dirt, and always right. Most people, as they try to get faster, lose this. We spend tons of time talking about technique in swimming, and rightfully so. But not near enough about technique in running. If you can keep your feet under your hips as you run, and be very patient as you get more proficient, you can get get faster without getting hurt. There are many people here with more knowledge than I have on running programs and endurance builds.....and you HAVE to listen to them. It's gold. But I've run at elite levels for short distances...mile to 5K...and technique is huge. (yes, it was 30 years ago, but as I said, the principle has not changed) That does not go away as you go for longer distances. In fact, it's more important for injury prevention. Have "light" feet, keep your feet under your hips, lean forward, and RARELY run fast. PATIENCE!!!!!! You cannot get faster by getting hurt. Edited by Left Brain 2012-01-13 11:18 PM |
2012-01-13 11:18 PM in reply to: #3989578 |
Master 1770 Bedford, MA | Subject: RE: Running and tight calves Something like the Trigger Point massagers, balls, and rollers may help. I used them recovering from an Achilles injury, and they definitely do more than a foam roller or The Stick (which I also use). |
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2012-01-14 5:21 AM in reply to: #3989578 |
Expert 819 Cincinnati | Subject: RE: Running and tight calves YOGA. My calves are perpetually tight if I neglect doing yoga. I don't do it much; I aim for one class a week but the studio around here has a slow, deep-stretching class called yin yoga that is AMAZING for runners. (And a nice contrast to the always-moving s/b/r.) Ditto the compression sleeves, although I rarely wear them while running these days (probably will when I increase distance >10 miles again), they work really well for recovery on the tight-calf days. |
2012-01-14 6:50 AM in reply to: #3989761 |
Deep in the Heart of Texas | Subject: RE: Running and tight calves natethomas2000 - 2012-01-13 11:18 PM Something like the Trigger Point massagers, balls, and rollers may help. I used them recovering from an Achilles injury, and they definitely do more than a foam roller or The Stick (which I also use).
This. However, before you run out and buy anything new, try using the form roller an stick at least tree times a day. Bad things come from tight calves. |
2012-01-14 7:18 AM in reply to: #3989716 |
Member 22 San Antonio | Subject: RE: Running and tight calves Donskiman - 2012-01-13 10:09 PM The slow runs (anything over 10 minute pace) is when I run with a friend. My typical pace is 9:15 to maybe 10:00 if I'm taking it easy or am tired. Have you tried stretcing after you run, particularly focusing on the calves and hamstrings? What is your expected race pace for the HM? Your training paces are all over the place so it's hard to tell what you're doing. For example you have a couple short runs before and after a long run at about 2 minutes per mile slower than the long run. |
2012-01-14 7:21 AM in reply to: #3989731 |
Member 22 San Antonio | Subject: RE: Running and tight calves COSkiGirl - 2012-01-13 10:39 PMAre you doing anything outside of s/b/r that might be contributing? For 3 winters now I've battled tight calves a peroneal tendons that are painfully tight. Finally dawned on me that it's the combo of running and skiing. I'm not willing to give up either but it does mean that on some runs I just simply have to stop and stretch them out after a warm up. And sometimes walking for a block or two helps as well. Just running, which I'm starting to think may be the culprit. I'm used to only running about 3 times a week, and biking and swimming others. I think I may need to take a step back from my running and do some cross training to help give my calves a rest. I guess it's time to dust off my bike :-) |
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