Started jogging, getting muscle cramps - what is this new hell!
Ck103084
Posts: 139 Member
I've been walking 3 miles a day for about a month and a half. I wanted to add some jogging in there to make the time faster. I jogged about five minutes yesterday (Starting slow) and last night I got a, what we call, a charlie horse in my calf muscle (hurts like a son of a ...). I just got off the treadmill now, jogged about six minutes and my calf cramped up again. I managed to sit down and stop it from actually cramping but it was close.I read that this has to do with stretching before jogging? Isn't walking, starting slow and increasing my speed, stretching my calves? Jogging is brand new to me so I'm a little lost. I'm down 38 lbs so far. (I had to add that here because I'm damn proud
)Anyway, stretching advice for calf cramping during jogging...and go
Thank for any/all advice! 2
Replies
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You shouldn't do any static stretching before jogging.
I used to get a lot of charlie horses and other cramping going on and for me it was a matter of trying to keep sodium low (too low for my activity level and sweating) and also needing a magnesium supplement (again, depleted with activity and sweating)...in other words, it was an electrolyte issue.6 -
cwolfman13 wrote: »You shouldn't do any static stretching before jogging.
I used to get a lot of charlie horses and other cramping going on and for me it was a matter of trying to keep sodium low (too low for my activity level and sweating) and also needing a magnesium supplement (again, depleted with activity and sweating)...in other words, it was an electrolyte issue.
I, sadly put salt on everything. I've also been drinking propel with electrolytes. Hmm, maybe I should drink more of that then?0 -
Are you going from zero running to running for five minutes at a time? If so I would start slower than that. I, by no means, know as much about running as I do about cycling. That said, I did finally get cleared by my PT to start running and am doing a program they (or rather, the PT dept at the hospital that I go to) created that is similar to the first five weeks of C25K. If you aren't doing a structured walk/run program that's what I would suggest.1
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If it's just the calves, you likely have tight calves, which is very common. When a muscle is tight, electrolytes can't flow as easily within the muscle, which causes cramping. You can test the tight-calf theory by doing this calf stretch for a minimum of 30 seconds every few hours every day, and yes, before jogging too.
Post an update.
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When I start getting a lot of muscle cramps, I find that increasing potassium rich foods like bananas and potatoes helps. YMMV3
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Cramping can be dehydration, electrolytes or just your body rebelling against new demands being put on it. I'll second the suggestion to shorten (and perhaps slow down) your running intervals and gradually build them up over time. Also, keep track of your hydration, sodium, and potassium (it can be added to your food diary here on MFP) intake and you should be able to address the issue.0
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Are you going from zero running to running for five minutes at a time? If so I would start slower than that. I, by no means, know as much about running as I do about cycling. That said, I did finally get cleared by my PT to start running and am doing a program they (or rather, the PT dept at the hospital that I go to) created that is similar to the first five weeks of C25K. If you aren't doing a structured walk/run program that's what I would suggest.
Nope. I walk and increase my speed and the last few minutes I jog.0 -
Cherimoose wrote: »If it's just the calves, you likely have tight calves, which is very common. When a muscle is tight, electrolytes can't flow as easily within the muscle, which causes cramping. You can test the tight-calf theory by doing this calf stretch for a minimum of 30 seconds every few hours every day, and yes, before jogging too.
Post an update.
Thank you! I'll try it!0 -
duskyjewel wrote: »When I start getting a lot of muscle cramps, I find that increasing potassium rich foods like bananas and potatoes helps. YMMV
I have a banana and walnuts every morning
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Are your shoes running shoes?
I agree with start with 2 minutes running, not the full 5, and build up from there. Loads of stretching afterwards.2 -
I've built up to running in the past and what I learned was stretching made a world of difference. Until I have a really good amount of flexibility in my calves and shins, running sucks. I've been fitted for shoes and I slowly built up, but the stretching was what made all the difference finally. I'm back to considering some running (I'll do a minute at a time on the treadmill 2-3 times when I'm walking.), but I've been stretching and working on the flexibility for weeks already. I'm not there yet for it not to be painful for that whole time, but I'm not in pain after, so I know I'm making progress. I will probably be able to start C25K as designed in a few more weeks.1
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cwolfman13 wrote: »You shouldn't do any static stretching before jogging.
true.
instead, start your run very slowly, maybe even walking
at least that's what has worked best for me
stretching after a run is great... and I would schedule a massage once a week too.1 -
Could also be form related. Running on your toes works your calves a lot more than striking mid-foot.2
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check shoes
check pace
foam roll, use a ball, or roller stick targeting your calves0 -
I agree with much above plus -- don't stretch cold muscles, but a gentle stretch between the walking part and the jogging part may help -- get fitted for good running shoes at a pro running store if possible -- start slower, run a minute walk a minute and do that 5 times instead of forcing 5 continuous minutes, keep that up till it's dead easy -- Self-massage those calves when you finish.
Good luck!
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Motorsheen wrote: »cwolfman13 wrote: »You shouldn't do any static stretching before jogging.
true.
instead, start your run very slowly, maybe even walking
at least that's what has worked best for me
stretching after a run is great... and I would schedule a massage once a week too.
I do start slow walking and increase my speed. I'm going to try stretching after the walk/jog. Ha, I wish I could afford a massage 0 -
mburgess458 wrote: »Could also be form related. Running on your toes works your calves a lot more than striking mid-foot.
Nope, heel toe. 0 -
Are you going from zero running to running for five minutes at a time? If so I would start slower than that. I, by no means, know as much about running as I do about cycling. That said, I did finally get cleared by my PT to start running and am doing a program they (or rather, the PT dept at the hospital that I go to) created that is similar to the first five weeks of C25K. If you aren't doing a structured walk/run program that's what I would suggest.
Nope. I walk and increase my speed and the last few minutes I jog.
Are you walking it off afterwards? or are you jumping off the treadmill and sitting on the couch or getting in the car to drive home?0 -
stanmann571 wrote: »Are you going from zero running to running for five minutes at a time? If so I would start slower than that. I, by no means, know as much about running as I do about cycling. That said, I did finally get cleared by my PT to start running and am doing a program they (or rather, the PT dept at the hospital that I go to) created that is similar to the first five weeks of C25K. If you aren't doing a structured walk/run program that's what I would suggest.
Nope. I walk and increase my speed and the last few minutes I jog.
Are you walking it off afterwards? or are you jumping off the treadmill and sitting on the couch or getting in the car to drive home?
Totally sitting down afterwards. I sit and drink water. Bad thing?0 -
you should do a cool down. and stretch. heel dips if you are having calf issues anyways. it is also a good time to roll the calves1
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Motorsheen wrote: »cwolfman13 wrote: »You shouldn't do any static stretching before jogging.
true.
instead, start your run very slowly, maybe even walking
at least that's what has worked best for me
stretching after a run is great... and I would schedule a massage once a week too.
I do start slow walking and increase my speed. I'm going to try stretching after the walk/jog. Ha, I wish I could afford a massage
By "start slowly" what I think most people mean isn't "gradually increase the speed on the treadmill over the course of one session" rather "increase the amount of time you're running slowly over the course of weeks and do it in walk/run intervals"0 -
Motorsheen wrote: »cwolfman13 wrote: »You shouldn't do any static stretching before jogging.
true.
instead, start your run very slowly, maybe even walking
at least that's what has worked best for me
stretching after a run is great... and I would schedule a massage once a week too.
I do start slow walking and increase my speed. I'm going to try stretching after the walk/jog. Ha, I wish I could afford a massage
yeah, just take the stretching nice & easy.
I know someone
to help me with the massage...
2 -
stanmann571 wrote: »Are you going from zero running to running for five minutes at a time? If so I would start slower than that. I, by no means, know as much about running as I do about cycling. That said, I did finally get cleared by my PT to start running and am doing a program they (or rather, the PT dept at the hospital that I go to) created that is similar to the first five weeks of C25K. If you aren't doing a structured walk/run program that's what I would suggest.
Nope. I walk and increase my speed and the last few minutes I jog.
Are you walking it off afterwards? or are you jumping off the treadmill and sitting on the couch or getting in the car to drive home?
Totally sitting down afterwards. I sit and drink water. Bad thing?
Yup. If you're doing 30 minutes on the Dreadmill, work the run in around minute 12-15 through 18-22. Or sprinkle in 5 1 minute sessions at 7, 10, 13, etc.
stopping cold is a great way to induce cramps.2 -
Motorsheen wrote: »Motorsheen wrote: »cwolfman13 wrote: »You shouldn't do any static stretching before jogging.
true.
instead, start your run very slowly, maybe even walking
at least that's what has worked best for me
stretching after a run is great... and I would schedule a massage once a week too.
I do start slow walking and increase my speed. I'm going to try stretching after the walk/jog. Ha, I wish I could afford a massage
yeah, just take the stretching nice & easy.
I know someone to help me with the massage...
0 -
stanmann571 wrote: »stanmann571 wrote: »Are you going from zero running to running for five minutes at a time? If so I would start slower than that. I, by no means, know as much about running as I do about cycling. That said, I did finally get cleared by my PT to start running and am doing a program they (or rather, the PT dept at the hospital that I go to) created that is similar to the first five weeks of C25K. If you aren't doing a structured walk/run program that's what I would suggest.
Nope. I walk and increase my speed and the last few minutes I jog.
Are you walking it off afterwards? or are you jumping off the treadmill and sitting on the couch or getting in the car to drive home?
Totally sitting down afterwards. I sit and drink water. Bad thing?
Yup. If you're doing 30 minutes on the Dreadmill, work the run in around minute 12-15 through 18-22. Or sprinkle in 5 1 minute sessions at 7, 10, 13, etc.
stopping cold is a great way to induce cramps.
That's exactly what I've been doing to! Walking and when I hit the last few minutes I jog. Then I stop and sit to drink some water. Damn. I'm going to change that when I walk later. Thanks!0 -
Do you have thyroid problems?? Are you sure you're also getting enough calcium?1
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Muscle cramps like that can be several things. A) It could be a lack of hydration. If I am not hydrated and I run I get cramps. B ) You aren't getting enough potassium in your body. Focus on Vegetables and Fruits with lots of it. C) You need new shoes. If you are running in shoes that are not running shoes (i.e. they are walking shoes) or if your shoes are too old they can cause a world of injuries including cramps.0
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Just finished walking. I stretched before hand like you all suggested. I made sure to add my short jogs in the middle of my walk and I ended it walking. I also stretched after and a calf massage. So far, so good. Let's see how the evening goes. 0
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As a female, I notice my calves usually tighten if I walk/run the day I ovulate or the day I start my period. My body usually doesn't do well because of the hormonal swings.0
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