Slow runs = more aches

[ckp82]

Hi all,

I now have a few 5 ks under my belt after finishing the c25k program. I have managed to go from 41 minutes down to 29 minutes. I have added a long run into my training now, currently 5.5k (the recommended 10% more). I have lowered the pace to stay in my aerobic state which is currently just above walking pace. My calves feel great at a higher pace run but the much slower pace makes my calves ache, it seems strange but I'm sure there is a normal reason for this. Can anyone help identify the cause?

Many thanks.

[CBDB Administrator Graduate Gold]

That’s amazing, achieving the 29 min 5k. Awesome!

But you might be better posting this post on the C25k forum at healthunlocked.com/couchto5k or the Bridge210k forum at healthunlocked.com/bridgeto10k .

But just my thoughts on that from my experience, it might be to do with more forefoot running at slower paces. I run very slow, always, which means I predominantly run with a forefoot strike. This, in turn, works your calf muscles more.

My hubby used to run cross country at regional competitive levels. So he was fast! He was originally a heel striker, and only when he changed to forefoot running did his calf problems begin.

My thinking was that he transitioned too fast for his muscles and ligaments to catch up. And as he felt so fit, his aerobic base didn’t hold him back fast enough.

So not sure that is happening to you, but it might have something to do with that; when you are at a faster pace, you might be midfoot or heel striking more than at a slower pace where you are more forefoot striking, with the different speeds having a different demand on your calf muscles.

[ckp82 in reply to CBDB]

Thanks for your advice CBDB. I shall post it over on c25k, I didn't really know where it should have gone to be honest.

With regards to my foot positioning I seem to be consistent with forefront landing. I did have it checked when buying some real running shoes. I guess it could have changed perhaps?

[CBDB Administrator Graduate Gold in reply to ckp82]

It might One of many possibilities.

What might also help is to do some specific calf muscles dynamic warm up stretches before you run and some thorough stretches afterwards.

But if you post over there on C25k or Bridge, you get more ideas.

A trip to either (or both) physio and gate analyse might also provide more info.

.i would think catching it now will minimise any risks later, so good of you to explore this. 💪👍🦶