Beginner Runner- tight claves

Calgar999

I used to do bar work and was used to being on my feet all the time. This was my exercise. Hoever Ive started a 9-5 desk job and since then the pounds started to pile on. I went running last week for the first time in years. I ran 6k for 3 days, 1 days rest, then did 6k and finished the week with 10k. Surprise surprise my calves have been exceptionally tight since.

I expected to be sore for one or 2 days but the pain has only slightly subsided. I can walk fine but I attempted a slow run today run and my calves instantly started to tighten straight away and I could barely mange 200m.

I would like to avoid going to physio(financial reasons). I realise I attempted too much too fast but how long should I wait before I should become concerned. Is this the norm?

JohnnyCrash

You didn't mention if you stretched after your runs??

RoyMcC

This is pretty common with beginner runners and can quickly turn people away from running, which is a shame.

- Stretch each major group of leg muscles (calves included) after each run. - - Look up the stretches.
- Before running, massage the calves with massage oil - really get some fingers into them.
- Book at least one session with a proper masseur focusing on calves alone - it will work wonders.
- With your desk job you have no excuses; little stretches under the desk throughout the day.
- Others will recommend a roller thingy, but I've never tried it.


Good luck, a bit of attention will work wonders.

clear thinking

remember to drink plenty too - easy to forget !

Oregano_State

It's a pretty common problem. Any increase in training volume of more than 10% week to week will result in overloading your body. In your case you're starting from scratch, so you need to take your time with it. A foam roller will help a lot, as will stretching post-run, but the main thing is to take adequate rest.

I'd say give it another 2-3 days of stretching and rest, then take it from there. Start off with running no more than 3 days a week, taking a rest day after each run for the first few weeks,and once that feels ok, up it to four. It will probably take 3 or 4 months before your body adjusts to being able to train every week like you did last week!

If you try the above, and are still having real trouble with your calves, it could be a shoe or footstrike issue, so see a physio if the pain persists.