Sore calves after half marathon

Serafimangel

Hey guys, I have upped my running recently, from two days of 8 miles and one day of 10 miles to two days of 10 miles and one day of 13.1 or 15 miles. My toenails went black so I got new bigger sized shoes (went to a proper running store and got them fitted). Only problem is, now I get pretty painful calves every run. I stop and strech about every mile or two now, whereas before I could do about 4-5 miles without having to slow. Plus I have gone from running 9 minute miles back to 10 minute miles because of the pain.

I went to physio, stopped for a week, slowly started running again for shorter distances etc. I dont know what else to do, its really frustrating, I know I can run more than I am doing, if not for my calves.
I strech during and after. I drink lots of water. Should I put ice on after? Should I massage them? What is the best thing to eat/drink after? I heard 3:1 or 4:1 carb/protien, or chocolate milk or banana. I really need help here, getting really frustrated!

Also, could it be my next shoes, they are bigger so could they have altered my stride in a way which inhibits normal running, and puts stress of the calves.

BrianSharpe

It sounds to me like it may be related to the sudden increase in distance.

The rule of thumb is to not increase your distance by more than 10% week over week which would suggest going from 8 miles to 9 and 10 miles to 11 as intermediate steps on your way to the longer distances (gives your body more time to adapt).

Have you got a foam roller (self-massage)? In addition to stretching after a run my foam roller has become my best friend (I use it for hips, quads. hamstrings, IT band, calves, soleus and heels after longer runs - it's made a world of difference for me)

Serafimangel

I'll increase my distances in smaller incriments then. The foam roller thing sounds good too, I will give it a try!
Thanks x