? for runners

athill1986
athill1986 Posts: 4
in Fitness and Exercise
I have been doing the couch to 5k program for about a month. I have been tryin to go every other or every 2 days. However I am still on the very first week. My issue is my calves. They get so sore while running and cramp very bad. I'm not too sore after just during. I feel like I could go much longer than the 1 min but the pain in my calves is horrible. I run in nike lunarflys. I am type 1 diabetic, but normally don't have any issues with circulation. Any suggestions?

Replies

  • Howbouto
    Howbouto Posts: 2,121 Member
    Have you been fitted for shoes? Go to a specialty running store and get fitted. I makes the world of difference. Also make sure your well hydrated.
  • marathon_mama
    marathon_mama Posts: 150 Member
    I agree with the shoe comment. Also, I find that stretching AFTER a run is far more effective for injury prevention and soreness.

    Oh...I am a marathon runner so i do have experience with this.
  • jzammetti
    jzammetti Posts: 1,956 Member
    I agree with bot comments - get fitted for the proper shoes and stretch AFTER the run. Your muscles are sufficientl warm after a run for effective stretching.
  • LoraF83
    LoraF83 Posts: 15,694 Member
    Agree - get fitted and stretch. Just because a shoe is cute, cool, or advertised as being for runners, doesn't mean it's the right shoe for you.
    I have a roller and I swear by it. I use it after stretching and it feels SO good!
  • klamarius
    klamarius Posts: 33
    Congrats on making the choice to do C25k! It's a great program. I am in week 8 and absolutely love it.

    I have found that if I stretch before and after my run, I don't have much soreness at all. I have not had problems with my calves - mine was my shins. I found some good stretches to do to help with soreness through a Google search. (I Google everything! lol)

    As far as shoes, I have not been fitted yet - but I am only a beginner. When I start running more than 1/2 hr per day, I will get fitted. For now, I use an old, broken in pair and have had no problems.

    But keep in mind, I am no expert! Just letting you know what has worked for me. I'd definitely listen to the seasoned runners. They do tend to know what they are talking about!! GOOD LUCK!!

    Also, feel free to add me, if you'd like. Always nice to have some new runner friends!

    Oh, and I second the hydration!! :drinker:
  • 126siany
    126siany Posts: 1,386 Member
    In addition to the suggestions already offered:

    -Check your hydration level. Even slight dehydration can greatly increase muscle cramping. You need to be hydrated all throughout the day, not just around the time of exercise.

    -For women, going directly from high heels to a run can mean badly sore calves. If your schedule means you have to go right from some sort of heel to your running shoes, try to stay on a flat surface for at least the first 5 minutes or so so your calves have a few minutes to loosen up and stretch out.
  • belgerian
    belgerian Posts: 1,059 Member
    Also Drink lots of water your muscles will cramp up if you dont. I still forget to now that the weather is cooling off and I suffer for it.
  • athill1986
    athill1986 Posts: 4
    I'm new to allt his running. Thanks so much for the advice!!!
  • CarsonRuns
    CarsonRuns Posts: 3,039 Member
    Also Drink lots of water your muscles will cramp up if you dont. I still forget to now that the weather is cooling off and I suffer for it.

    There is no scientific evidence to support this. There is only anecdotal. The current school of thought is that cramping is purely a neurological response to exercise, not physiological.

    That being said, stay hydrated, but it won't make the cramps go away.
  • tabbydog
    tabbydog Posts: 4,925 Member
    Do you wear high heels durning the day a lot? I recently had a friend discover that this made her calves really ache and burn for the first couple of miles of a run. On the days when she wore flats to work she didn't have this issue.
  • 1holegrouper
    1holegrouper Posts: 323 Member
    One thing that I have not seen mentioned so far is having a proper warm up. It is often neglected by your average runner but you never see an olympic athlete, for example compete before warming up. It may seem silly to do as you begin the C25K program but, more than any stretching, it will help your calves before, during and after your run. Especially during. I would consider warming up absolutely essential for new runners. If you have excess weight to lose it triples the importance since you are putting weight on your legs than they are probably developed for. But they will catch up rather quickly.

    Warming up will get your blood flowing. It will help you to gradually raise your heart rate. If you go from a couch (pun intended) to a run it will throw your cardiopulmonary system off and you will get overly winded and exhausted. The same result can happen to muscle areas that would be the first to "blow out" or injure. In this case its your calves. (for some it could be their knees, etc.) its important to tell your body what its about to do.

    I would start your workout with a 3-5 minute brisk walk. Then, if you must, do some basic stretching (calves and hams-CAREFULLY). So, in priority I would say; good properly fitted shoes, warm-up, good running form (research about mid foot vs heel strikers), be well hydrated, get enough sleep, stretch after your run.

    When running 3.1 miles becomes as easy to you as going up a flight of stairs then there are more fun things you can tweak in order to prevent injuries and improve performance. However, these are the basics and the most important and done by 99% of all elite runners out there.

    Lower leg conditioning to prevent shin splints:

    1) avoid high heel shoes
    2) take a multivitamin that provides potassium
    3) warmup
    4) stretch after your run. (before is optional). three types; 1) traditional stretch 2) achilles heel stretch (you bend your knee so that just the tendon near the heel is stretched) and 3) front shin stretching (sit on your heels)
    5) cross training on non running days. Walking, leg weight training, general non running training
    6)Realize that your body is adapting to new demands and it needs to make adjustments. Sometimes this results in soreness but by being careful to manage it you will be fine. Fortunately, calf muscles heal very quick. You also will not need such high maintenance as your running build base develops.

    Being armed with good strategies and understanding will prevent you from later thinking "running is just not for me" as so many people do at points like this. There will be times that you may need extra recovery time. If you do; take it.

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