Running help/ advice

Ingleby_Flash

Ingleby_Flash

Well-known member
Let me say I’m a walker not really a runner, but I’ve been doing two or three 5k runs a week for about five months. Last week halfway round I got a sudden cramp type pain in my calf muscle, I finished the run but it knacked, it hurt for a few days but I was still able to do a few decent walks at the weekend. Today 4K in and again wallop, same calf muscle but had to walk back, it’s tight as hell and painful.
I’m reasonably fit and walk briskly for five minutes before and after the runs to warm up/ down. What do I need to do to stop this happening? It’s not as if I’ve just started running, I’m guessing I’ll have to stop for a few days now? - well I’m forced too probably.

Thanks in advance……
 
It's your shoes. Either too old or the wrong type.

Gait analysis at a running store will resolve this for you. Up and Running did mine.

You'll be so glad you did.
 
Do you stretch before you start? If not, then it's probably worth doing, especially focusing on the calf's at present. And even if not going for a run, just have stretch each morning and evening to keep the muscles loose.
 
RotherhamBoro said:
Do you stretch before you start? If not, then it's probably worth doing, especially focusing on the calf's at present. And even if not going for a run, just have stretch each morning and evening to keep the muscles loose.
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No I don’t really, I think I know I probably should, I always assume that’s something’proper runners‘ do. I never have but I suppose I’m getting older …..
 
Don't over think it. Dont spend a fortune correcting something that has never been an issue previously.

Drop your running distance to a comfortable 3km for a week or 2. if it feels OK increase it by another 500m. Gradually build back up to your normal distance if comfortable. if you are struggling drop a little and build from there.

Usually its a mileage thing, leads to a overload of the muscle. Drop your mileage and let it settle and you should be able to go again. The older you are the more troublesome it can be and the more patient you need to be going again.
 
could be anything to be honest but doubt it is because your shoes are too old if you doing 15 k a week your shoes should still be grand now even the gait thing why would it start after 6 months. I have been running for 40 years now and had quite a few injuries normally over use related either increasing mileage or intensity too quickly. I would just take it easy for a bit and start building the mileage up again if is still a problem go and see a physio, I have tried self diagnose myself a few times and I alway got it wrong normally making it worse.
(**EDIT posted as Cambsred was writing totally agree with his comments)
 
We're all different and good points are made above by all.

Running gait analysis is often free if your buying new shoes. 6 months is often recognised as the age you should change your shoes.

I had an awful calf problem that came from nowhere ( in 2008) after running the same distance week in, week out, for years. It was my shoes in my case. I needed support shoes.

I never had a problem since.
 
Be very careful it's not your Achilles tendon playing up. I had similar symptoms, quite mildly, just prior to mine completely rupturing.
 
Had same problem the calf rollers are really good. There is one on Amazon called a Beenax muscle therapy massage stick similar to the one I have for £7.99. Use it before and after running and when you remember in between. My calfs used to tighten as soon as I stopped running and I could hardly drive home. The roller works like magic. Worth a try anyway. Plenty of people use the compression socks also.....
 
This is me (right from the not warming up to the distance and frequency). I have had this exact thing happen several times and only a good long rest seems to fix it, sorry.
 
Thanks some great advice, in my mind cambsred and fattyfoggon seem Very related to me, not an increase in distance but possibly intensity as I’ve been pushing that a bit more.
 
goalscrounger said:
This is me (right from the not warming up to the distance and frequency). I have had this exact thing happen several times and only a good long rest seems to fix it, sorry.
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Think this is spot on cheers, I’m off abroad so I’ll take a week off and start again as suggested above more carefully. Annoying that until the 4k mark I felt great today. Hobbling like a loon now 🙄

thanks all for the advice.
 
Ran seriously for decades including marathons but often suffered with on and off shin splints.
Wasn't until I saw a specialist sports podiatrist that it got sorted. Got some taylor made shoe inserts and was cured almost overnight.

One other piece of advice I'd give is get off the road. Off road running is so much better for your joints, especially your knees, and you'll enjoy it a lot more.
 
I often wonder if anyone has been for gait analysis and been advised to run barefoot or does everyone get overpronators and insoles?

There are benefits to insoles, they offer a bit of mechanical offload to the overload the running brings.

At what point do shoes fail- I hear 6 months- is there any evidence to this? Or is mileage the thing? Reminds me of matresses- get new shoes every six months and a mattress every 6 years.

I usually change my shoes when the sole falls off.
 
Cambsred said:
I often wonder if anyone has been for gait analysis and been advised to run barefoot or does everyone get overpronators and insoles?

There are benefits to insoles, they offer a bit of mechanical offload to the overload the running brings.

At what point do shoes fail- I hear 6 months- is there any evidence to this? Or is mileage the thing? Reminds me of matresses- get new shoes every six months and a mattress every 6 years.

I usually change my shoes when the sole falls off.
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It's use and wear not time. All about the miles put in. When the wear affects the gait injuries occur. So a check of the sole tells the story.
 
Ingleby_Flash said:
No I don’t really, I think I know I probably should, I always assume that’s something’proper runners‘ do. I never have but I suppose I’m getting older …..
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There's one of your problems mate, you really need to stretch. I've had problems with my calf from running too - a physio recommended 1 legged squats as part of your stretching routine (and even during the day). It will strengthen the calf muscle and also help with your balance.

Basically just lift one of your legs up, then squat down on the other. 10-12 reps.

In terms of your footwear, look on proper running sites and look at "stability" trainers - most of those trainers are designed/shaped towards your heel taking the impact when your foot hits the ground. Which helps massively with calf issues because it's when your using your toes a lot which puts pressure/strain on the calf.

A bit pricey but Sauconys Endorphin Shifts are absolutely fantastic for the above - my calf issues almost disappeared after using those.

Don't scrimp on running trainers, invest in a good pair.
 
DanBoro4499 said:
There's one of your problems mate, you really need to stretch. I've had problems with my calf from running too - a physio recommended 1 legged squats as part of your stretching routine (and even during the day). It will strengthen the calf muscle and also help with your balance.

Basically just lift one of your legs up, then squat down on the other. 10-12 reps.

In terms of your footwear, look on proper running sites and look at "stability" trainers - most of those trainers are designed/shaped towards your heel taking the impact when your foot hits the ground. Which helps massively with calf issues because it's when your using your toes a lot which puts pressure/strain on the calf.

A bit pricey but Sauconys Endorphin Shifts are absolutely fantastic for the above - my calf issues almost disappeared after using those.

Don't scrimp on running trainers, invest in a good pair.
Click to expand...
Yeah stretches start today, as well as the runs I do I walk an average of 5 miles a day and yesterday come off the back of a weekend tramping the moors, which probably stiffened my calfs too. I need to use my brains a bit more. Thanks for the advice.
 
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