Hi. Ok I've been reading lot's of posts on here tonight and the internet, think I've maybe answered my own question and decided not to to run tommoro.
I'm on week 2 of Ju-Ju's plan and competed 6k Monday evening, did 5k Saturday ... planning on the smaller run tommoro. Felt ok until till yesterday when my calfs started to feel tight and ache. I did a small 3 mile dog walk yesterday and I've cycled tonight.
I always have at least one rest day between runs,sometimes more. I do a a minimum 5 mins warm up walk and cool down walk with my runs, but I don't do a lot of stretching. I know, I know, I really should and Ive bought a foam roller... Plus have bands etc... (From Pilates classes years ago) so no excuses.
So my long term plan is do more stretching before and after, and on rest days. Drink lots of water. And not go out tommoro or Saturday.. but maybe Sunday if legs feeling bit better. Which I'm hoping they will.
Soo want to do wk2 r3, but I Alos know I need to be sensible.
Written by
Deals1
Graduate10
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Being sensible is a very good idea. I had tight calf muscles a few months back, when I tried hill sprinting. A roller is your best friend! And religiously stretching them after every run (but take it gentle). Once I got them loosened up, I started strengthening, and haven’t suffered since. Calf raises whilst brushing teeth twice a day = multitasking at its best. 😊 Raise up onto your ball of foot/toes, hold for as long as poss, rest, repeat, until teeth are clean. 😁 Hope they feel better soon.
Thanks for the reply!! I've been googling how to use my roller . Love the multitasking tip! Will definitely be trying that tonight and in the future 😀. Pleased yours are sorted now. Happy running
Being sensible is key, Deals - dull though it might be. Your legs will love you for giving them a few extra days, so with the rest, extra stretching and hydration, they’ll be back to their best and will reward you with lovely runs. 😀
Thanks cheekychipmunks . I have been for a little swim this morning 🤔 but figured low impact... And might help? Stretching tonight and lots of water at work today! Happy running if u are out today
A foam roller can make a big difference. As can rest. I find that the 5-minute walks for warming up and cooling down are sufficient.
I recently read 'Born to Run' by Christopher McDougall and he quoted research which found that runners who stretched have more injuries than those who don't.
The best thing is to do regular strengthening exercises on non-running days. These are recommended for runners:
I got tight calves after running, for months, as I live in a hilly area. I used a foam roller and also, after someone suggested it, walked around on tiptoes a bit to stretch the muscles, especially up and downstairs. I read somewhere else that it can be caused by wearing running shoes with a lower heel drop than your everyday shoes. Anyway, it seems to go away after a few months of running, and I don't get tight calves now.
Some take longer to warmup, I know I do, so the 5 min walk can be extended, or make sure to only start off as a very slow jog, stretching after excercise when the muscle's are warm doesn't cause injury and is beneficial, but stretching cold muscles too much may cause injury. I usually do 100 steps on tiptoes every day and heel drops on the stairs occasionally.
Thanks for the advice. I'm a slow runner anyway! But I know what u mean . Tiptoes and heel drop also sound good. This is the first time I've had this issue so hopefully will sort it.
Since I injured my calf back in July I have religiously calf stretched every morning, brushing teeth, waiting for the kettle boil the cat thinks Im mad 😂😂
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