Jogging/Running and Calf Pain
FaeryLove18
Posts: 41 Member
Today, for the first time ever, I jogged over 3 miles and actually did 7 miles. I did half in morning and the other in the afternoon. I normally can only do about 1-2 miles because my calves hurt and get so tight I feel like I might tumble over. But sometimes the pain is legit between my calf and ankle. I'd love to keep the progress up. My mind is great and the motivation is there...but that tense feeling stops me every time.
Is there a certian way to be running/jogging? Special shoes... or am I just unlucky? I'd definitely appreciate some advice to curb the leg tension. I'm still a beginner. Thanks
Is there a certian way to be running/jogging? Special shoes... or am I just unlucky? I'd definitely appreciate some advice to curb the leg tension. I'm still a beginner. Thanks
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Replies
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First, find the right shoes for your foot. If you don't have the proper arch support you will continue to have this issue. http://www.runningshoesguru.com/best-running-shoes-wizard/ Second, make sure you are stretching before and after EVERY Run. http://www.runnersworld.com/injury-prevention/how-to-take-care-of-your-calves I read everything I could about running when I first started and found that I only run every other day, stretch like crazy, and then work on other muscle groups outside of my legs on rest days. I need the recovery.
Best of luck to you. It's great when you get to going on the right path.
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Is there a reason that as a beginner you're running twice a day?2
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Wow. You more than doubled your distance in one day? That is a great way to get injured. No more than 10% increase in total distance per week. Any more and your calf pain could be much more than just sore muscles.
Correct shoes are important. Have you been to a real running store? If not, get to one and get a gait analysis done. Get proper shoes.
Basic form for running includes things like keeping your stride short. Your feet should land below you (not out in front). Keep your body upright and relaxed. Swing your arms parallel with your legs (not across your body) and work on keeping your cadence quick. And keep it slow. You should be able to sing during most of your runs.
Good luck.6 -
TavistockToad wrote: »Is there a reason that as a beginner you're running twice a day?
I wasn't intending to jog twice a day (today) and it won't be an everyday thing for sure. Today I really wanted to see if I could because I had the energy. I want to stick to maybe 1-3 miles every other day, maximum until my health is better and my strength is up more. I asked because I don't know anyone who runs/jogs personally so I thought it best to get some advice.
I think I will definitely need better shoes or also maybe some dr. Scholl's or something in the meantime. I don't want to stop progress, but certianly don't want to get injured either.Wow. You more than doubled your distance in one day? That is a great way to get injured. No more than 10% increase in total distance per week. Any more and your calf pain could be much more than just sore muscles.
Correct shoes are important. Have you been to a real running store? If not, get to one and get a gait analysis done. Get proper shoes.
Basic form for running includes things like keeping your stride short. Your feet should land below you (not out in front). Keep your body upright and relaxed. Swing your arms parallel with your legs (not across your body) and work on keeping your cadence quick. And keep it slow. You should be able to sing during most of your runs.
Good luck.
YES, I will definitely take it slow, as I don't want any injuries. Maybe just too over eager to keep going and won't make that decision again.0 -
FaeryLove18 wrote: »But sometimes the pain is legit between my calf and ankle.
Do you mean your Achilles tendon near your heel, or is it the calf muscle itself? Those are two different issues.1 -
Cherimoose wrote: »FaeryLove18 wrote: »But sometimes the pain is legit between my calf and ankle.
Do you mean your Achilles tendon near your heel, or is it the calf muscle itself? Those are two different issues.
I was going to ask the same thing. If your calf is super tight, you may need to A. stretch it, B. strengthen it, C. massage it. D. all of the above. If your achilles is tight, you'll need to stretch it and do exercises to help loosen it.1 -
As @dewd2 says, you can't increase too fast. If you do you're just asking for what's called an over-use injury. 10% a week is the suggested maximum. As an example, if you're running 1 mile a day for 5 days a week then you could either increase that to 1.1 miles a day for 5 days, or add a 6th day running a half mile, the next week. This slow progression allows your body, especially your joints, to adapt to the pounding they take when you run.
If the soreness is in your muscle that's not usually a big deal. Just do some light stretching and get a foam roller and roll out the muscles that are sore after you run, or get a massage if you can afford it.
If the pain is in a tendon then it's likely tendinitis. If so you can try icing it, but generally once you get it the only way to get rid of it is to stop, or at least significantly reduce, whatever caused it, in this case running.1 -
Normally pain in the calf or ankle is associated with a fore foot strike. Switching to land on the heals can some times help this. If you do this I would recommend a shoe with really good heal cushioning.1
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Congrats on your accomplishment! Other people have covered most of your question, so I just wanted to hop in and ask if you've considered the Couch 2 5K or Couch 2 10K programs? They're a pretty surefire way to increase your distance and they do so gradually so you hopefully don't end up injured from trying to do too much too soon. No reason to get hurt if you don't have to!0
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@Cherimoose @brittyn3
I think it is close to my ankles more than my calf really, but sometimes the whole area will be tight. When I feel it as I am jogging, I do stop and massage the area and take a minute to let it ease up.
@GaryRuns
I don't think it's tendinitis, or I hope not. And I won't be going that fast until my body, as you and others have stated, has become more used to the pressure and pounding while running.
@WhitneyDurham777
Thats what i was thinking too. I feel more sore in my heels after I finish. During, like i said the calf/ankle hurt, but after I take a rest and massage, I can finish. I gotta find a place that sells the proper stuff so I can keep getting better.
Thanks everyone for all the help, I will certianly take this to heart. 2 -
FaeryLove18 wrote: »I think it is close to my ankles more than my calf really, but sometimes the whole area will be tight. When I feel it as I am jogging, I do stop and massage the area and take a minute to let it ease up.
Sounds to me like there are a few issues here; flexibility, possibly muscular endurance possibly your shoes and possibly your running gait.
Easiest is to look to your shoes, what age are they and are they dedicated to running? You might benefit from a gait analysis to help identify an appropriate pair.
Personally I'd never encourage intentional effort to change your gait, as hinted at upthread.
As far as flexibility and strength are concerned, something like yoga might be beneficial, as might resistance training to compliment the running.1 -
WhitneyDurham777 wrote: »Normally pain in the calf or ankle is associated with a fore foot strike. Switching to land on the heals can some times help this. If you do this I would recommend a shoe with really good heal cushioning.
I'd be careful about changing your form. Changing your strike will create more issues if done improperly. Use that as a last resort if all else fails. Go to a dedicated running shoe store and ask them to fit you with shoes based on your strike - pronation, supination, neutral.. etc. Just be sure to tell them if you're running on hard surface, soft, etc.
Unless your running like:
Mess with your natural form last
I get a little excited when new runners are born. Running is fantastic!!1 -
@MeanderingMammal
Yeah, I thought about taking a yoga class to help with my flexibility. I used to dance when I was younger, but medical reasons got in the way. Lost some of my flexibility.
@brittyn3
I'll make sure to tell them, if/when I find the right kind of place. I am excited about getting better the right way. I also do not flail all about such as those colorful fellows. Not anymore
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FaeryLove18 wrote: »@MeanderingMammal
Yeah, I thought about taking a yoga class to help with my flexibility. I used to dance when I was younger, but medical reasons got in the way. Lost some of my flexibility.
@brittyn3
I'll make sure to tell them, if/when I find the right kind of place. I am excited about getting better the right way. I also do not flail all about such as those colorful fellows. Not anymore
haha, idk why - but that GIF kills me. I was totally kidding by the way.0 -
FaeryLove18 wrote: »TavistockToad wrote: »Is there a reason that as a beginner you're running twice a day?
I wasn't intending to jog twice a day (today) and it won't be an everyday thing for sure. Today I really wanted to see if I could because I had the energy. I want to stick to maybe 1-3 miles every other day, maximum until my health is better and my strength is up more. I asked because I don't know anyone who runs/jogs personally so I thought it best to get some advice.
I think I will definitely need better shoes or also maybe some dr. Scholl's or something in the meantime. I don't want to stop progress, but certianly don't want to get injured either.Wow. You more than doubled your distance in one day? That is a great way to get injured. No more than 10% increase in total distance per week. Any more and your calf pain could be much more than just sore muscles.
Correct shoes are important. Have you been to a real running store? If not, get to one and get a gait analysis done. Get proper shoes.
Basic form for running includes things like keeping your stride short. Your feet should land below you (not out in front). Keep your body upright and relaxed. Swing your arms parallel with your legs (not across your body) and work on keeping your cadence quick. And keep it slow. You should be able to sing during most of your runs.
Good luck.
YES, I will definitely take it slow, as I don't want any injuries. Maybe just too over eager to keep going and won't make that decision again.
Seriously, you only get one set of feet and legs. Once the damage is done it is hard to recover. Dr. Scholls would be the last thing on my list. Better shoes means one made for your gait (not a name brand, a type of shoe made for the particular way your run). It is very, very hard to self diagnose (and those stupid machines at the pharmacy are useless).0 -
So I get calf and arch pain (flat arch) and I took some of the advice I saw in this thread during my run today to see if it would help.
1. As a btw to you, if you have feet pain in your arches, they go away after the first few days
2. I ran with a straight back and shortened my stride, and saw an improvement in the tightness I felt in my calves because the impact began to distribute more to my thighs and glutes
3. I did a more heel-toe motion and felt a difference for the better
4. I streched more than I usually do, and it definitely helped some
Overall, I took the posters above me suggestions, and there were definite improvements without having bought new shoes or insoles. My legs weren't as sore as they normally are with the improvements and I actually ran a bit faster and better than usual as well.
I also take a bcaa powder after all my workouts and they help with soreness as well.0 -
Be careful changing the way you land. Many will tell you that landing on your heal is a bad idea (there's some truth to this). My thoughts are always land the way you land. Once your stride and posture is correct then the rest will take care of itself. Purposely changing your foot strike will only move the impact (and the injury risk) from one part of your body to another.0
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I'm definitely going to invest soon in getting proper running shoes. I didnt mean necessarily a brand-name, but just inserts for the immediate time. A really good pair of shoes, I dont know what it would cost and I don't want to waste anyone's time in a shop if I'm not buying them that day. A little support is better than what I have now but its just temporary.0
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As someone who recently had a calf injury, I would definitely echo everyone's advice to take this gradually - calf injuries suck! It's also kind of a hard part of the body to stretch or even self-massage so I recommend searching on youtube for some easy videos to follow that will teach you effective but gentle calf stretches. You might also want to take a warm bath with epsom salts (you buy these super cheap at a drugstore, or get some Dr. Teals that is really soothing) to help your whole body recover as you adjust to a new physical routine. It's taken me a long time, but I finally realize that taking care of our bodies also includes proper recovery and self-care to avoid injury. Good luck!0
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FaeryLove18 wrote: »I'm definitely going to invest soon in getting proper running shoes. I didnt mean necessarily a brand-name, but just inserts for the immediate time. A really good pair of shoes, I dont know what it would cost and I don't want to waste anyone's time in a shop if I'm not buying them that day. A little support is better than what I have now but its just temporary.
I disagree. It could make it worse. For example, if you underpronate and you get inserts designed to correct overpronating, then you enhance the problem. Of course you could end up getting something that does help but I personally wouldn't risk it. I've had IT band issues and achillies issues in the past and I can tell you it is not much fun to sit on the sidelines.
Good luck.0 -
If you are planning on running for the long haul I would highly recommend running shoes. They cost anywhere from $129-179 but it makes a HUGE difference for support and gait. Some brands I like are Saucony, Asics or Brooks.
Like @dewd2 said little support could make it worse.0 -
FaeryLove18 wrote: »I'm definitely going to invest soon in getting proper running shoes. I didnt mean necessarily a brand-name, but just inserts for the immediate time. A really good pair of shoes, I dont know what it would cost and I don't want to waste anyone's time in a shop if I'm not buying them that day. A little support is better than what I have now but its just temporary.
I was worried about the price of getting new shoes too, but they were the first thing I bought myself when I decided I wanted to start taking this more seriously. I notice a huge difference in how my legs feel with my running shoes, and am now at the point where I'm running a little over 3 miles 3-4 times a week (started with couch to 5k, am working on increasing to 4 miles for a race next weekend, and then will eventually start training for a 10k). If you end up getting shoes, I would also recommend keeping track of the miles you put on them. I use MapMyRun. It syncs with MFP, and you can put your gear in there and it will keep track of the miles you put on them. It's especially nice because you put in your specific kind of shoe, and it gives you the number of miles recommended for the shoes. I personally got a pair of Brooks and spent around $150. Well worth it!
Like everyone said, going to a dedicated running store helps tremendously. I have virtually no arch and tend to roll my feet in a little. The people at the store have you walk/jog on a treadmill and record your gait. This helps them analyze the types of shoes that are best for you! I wouldn't go to a sporting goods store and just pick out a pair of shoes on your own. It's easy to think you are getting a good pair of running shoes because they are $150, but they still may not be what you need.
Good luck!3 -
Be careful changing the way you land. Many will tell you that landing on your heal is a bad idea (there's some truth to this). My thoughts are always land the way you land. Once your stride and posture is correct then the rest will take care of itself. Purposely changing your foot strike will only move the impact (and the injury risk) from one part of your body to another.
Agree to disagree. Though changing strike might cause problems for some. I have seen it clear up a number of injuries for others. The fastest Marathoners in the world all use different strikes. Hitting the heel moves the impact to the knees while a forefoot strike increases the chance of injury to the calf and increases the chance of plantar fasciitis. I like to call my running the technique of 100 different foot strikes. When I feel a little bit of niggle in one area of my leg I change my strike and am able to reduce the stress on that area. I wear a very neutral shoe. Actually I have about a dozen shoes each with unique characteristics. It seems like the thing though that has reduced the amount of injuries that I have gotten from running the most is years and years of running.0 -
@dewd2
Thanks for the advice. I'll be headed to my local running place, hopefully soon. Can't fork over too much now so unfortunately I'll have to put it off. Going to keep doing more research so when everything aligns I'll be ready.
Also to everyone else thanks a lot. I've learned and will pay more attention to what I'm doing from now on. I don't want any injuries because I don't heal fast like other people and don't need anymore ouchies, especially with my legs.1 -
I had the same problem when I started running, thought it was the shoes so I went to Endurance House here in Indi and got hooked up to a machine. I am a heel lander, which isn't a huge deal if you get the correct shoes, which I did. AND.... it didn't make a blind bit of difference haha. I got shin splints, feet went numb. You name it I got it. I was doing the C25K and made it to W2D3 and had to quit. I honestly believe most of the issue was my weight. I then joined Lifetime Fitness and joined a Team Fitness group. We meet 4x week, first time she said.. "Run in Zone 3 for 10mins" I thought I was going to die.... but I had lost 13lbs and lo and behold my legs and feet were fine. My trainer kept coming over and asking how my legs were etc and oddly they were ok. So, while I am not saying do not get a good pair of shoes.. as it really is a must have if you are seriously considering running there could also be other issues etc including weight. The more weight I lose the better my legs and feet feel. I also never went back to the C25K and do my running on the treadmill doing Intervals mostly and I think that also helps me. Just be careful though, as if you do seriously damage your legs it could take months to get back to where you are now. If it helps my shoes were $130. I was expecting more... a decent pair can range from $100-200.1
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Good job!
When I started my return to running, I followed the advice given by Jeff Galloway over at runner's world - his main idea is the run/walk method. Search it up - it has had me running for 3 years with zero injuries.
As far as shoes, yes they are important. runners world has recommendations for each tyoe of runner and they usually list the ones good for beginners. You can usually find them discounted online, I have even bought last years versions to get a bigger deal.1 -
Changing your strike is actually extremely common. Some of the best coaches in the world publish excersises for that purpose. How about you talk with a marathoner or an triathlete to get advice. Go to your local running store or tri store and speak to someone that actually lives the lifestyle. Some of the stuff in the posts above is just ridiculous. Everyone's body is different and reacts in different ways. Look for what works for you.0
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As opposed to the marathoner and ultrarunner suggesting that it's unwise...
So what's your road marathon PB???0 -
Edit:
Never mind, what's the point.
Yes, for those who care, I do run marathons...1
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