Help - calf pain!

[magickal]

Hi, I’m just wondering if anyone has any advice. I’m on week 8 and really enjoying running and feel like my cardio fitness is really improving but I keep getting painful and tight lower calves after about 5-10mins into the run which has caused me to stop and walk. It’s getting a bit frustrating as I know I am fit enough to run the times. Has any one got any good stretches or exercises to suggest? Thanks.

[pinkaardvark Graduate]

Do lot's of calf raises at the gym ie 4 sets of 25, start about 100-120kg. Lot's of stair climbing, do the eccentric calf drop stretches on a curb or a stair. Build you hamstrings and quads at the gym too, as everything tends to be complimentary.

Do loads of squats

On top of that, check the mechanics of your running, are you going too fast or over striding. Are your shoes right? Are you climbing a lot of hills?

[misswobble Graduate in reply to pinkaardvark]

It’s all in the calves! The calf raise, and down unto a heel drop, done slowly - going High up and then slowly down as far as you can - is a wonderful thing You can do the stair exercises at home. Foot lifts too. Lunges will strengthen your foot arches. Squats will be good

I transitioned to lower drop shoes and found that helped but it’s not for everyone

You can google for the foot lifts, heel raises and calf lifts. The YouTube videos are good as you need to see how they are done.

After runs I often walk part of the way home backwards to help stretch out my calves - slowly - and rolling through from toe to heel to give me that stretch.