God damn calfs :(

TheBully

I'm totally new to running, only started two weeks ago so obviously my times are not great but my distances are steadily improving! The aim is to run a 5k next month in around the 20min mark!

My query is, I stretch and warm up my calf muscles each session but they still tighten up and make me stop even though I know I have alot left in the tank! Is there any exercises I can do to help stop this happening? I feel I could easily run 7-8 k if my legs wer not packing in?
Any help for a novice would be appreciated!
Thanks

rom

TheBully wrote: »

I'm totally new to running, only started two weeks ago so obviously my times are not great but my distances are steadily improving! The aim is to run a 5k next month in around the 20min mark!

My query is, I stretch and warm up my calf muscles each session but they still tighten up and make me stop even though I know I have alot left in the tank! Is there any exercises I can do to help stop this happening? I feel I could easily run 7-8 k if my legs wer not packing in?
Any help for a novice would be appreciated!
Thanks

What is your warmup? You are probably doing too little.

TheBully

rom wrote: »

What is your warmup? You are probably doing too little.

http://www.google.ie/url?sa=i&rct=j&q=&esrc=s&frm=1&source=images&cd=&cad=rja&docid=__rKGvh--HI07M&tbnid=BDWsB2Ic6DcjGM:&ved=0CAUQjRw&url=http%3A%2F%2Ffitzwilliamhealthclinic.blogspot.com%2F2011%2F11%2Fkevins-stretch-of-week-calf-stretch.html&ei=c5ynUqy3OIaShge0gIHoCg&bvm=bv.57799294,d.ZG4&psig=AFQjCNFE72DA3BxD-cFrp05566qY2_v1jw&ust=1386802674488991

http://www.google.ie/url?sa=i&rct=j&q=&esrc=s&frm=1&source=images&cd=&cad=rja&docid=cj2hnsqaBM4c9M&tbnid=01QsJ9crDxwmRM:&ved=0CAUQjRw&url=http%3A%2F%2Fwww.bryanweatherup.com%2Fgouge%2FOCS%2FStretches.shtml&ei=xJynUtf5F4qihgfYrICgDA&bvm=bv.57799294,d.ZG4&psig=AFQjCNFSJUMgXBzyg8rbo820j-ts_RLxXA&ust=1386802703269723


basically just them 2 stretches for about a minute each, prob not enough do you think?

rom

TheBully wrote: »

http://www.google.ie/url?sa=i&rct=j&q=&esrc=s&frm=1&source=images&cd=&cad=rja&docid=__rKGvh--HI07M&tbnid=BDWsB2Ic6DcjGM:&ved=0CAUQjRw&url=http%3A%2F%2Ffitzwilliamhealthclinic.blogspot.com%2F2011%2F11%2Fkevins-stretch-of-week-calf-stretch.html&ei=c5ynUqy3OIaShge0gIHoCg&bvm=bv.57799294,d.ZG4&psig=AFQjCNFE72DA3BxD-cFrp05566qY2_v1jw&ust=1386802674488991

http://www.google.ie/url?sa=i&rct=j&q=&esrc=s&frm=1&source=images&cd=&cad=rja&docid=cj2hnsqaBM4c9M&tbnid=01QsJ9crDxwmRM:&ved=0CAUQjRw&url=http%3A%2F%2Fwww.bryanweatherup.com%2Fgouge%2FOCS%2FStretches.shtml&ei=xJynUtf5F4qihgfYrICgDA&bvm=bv.57799294,d.ZG4&psig=AFQjCNFSJUMgXBzyg8rbo820j-ts_RLxXA&ust=1386802703269723


basically just them 2 stretches for about a minute each, prob not enough do you think?

Do you do a warmup run? 2 miles at just above walking pace like 9:30min/mile + before your fast run and after is all you need. Try that for a week and don't stretch and see how you get on. Static stretching when cold is a bad idea. If the above works then bring in some dynamic stretching if you feel you need it.

I have not stretched other than when I get an issue with my hip which is like once a month in the last two years. Static stretching when cold is very bad.

TFBubendorfer

TheBully wrote: »

http://www.google.ie/url?sa=i&rct=j&q=&esrc=s&frm=1&source=images&cd=&cad=rja&docid=__rKGvh--HI07M&tbnid=BDWsB2Ic6DcjGM:&ved=0CAUQjRw&url=http%3A%2F%2Ffitzwilliamhealthclinic.blogspot.com%2F2011%2F11%2Fkevins-stretch-of-week-calf-stretch.html&ei=c5ynUqy3OIaShge0gIHoCg&bvm=bv.57799294,d.ZG4&psig=AFQjCNFE72DA3BxD-cFrp05566qY2_v1jw&ust=1386802674488991

http://www.google.ie/url?sa=i&rct=j&q=&esrc=s&frm=1&source=images&cd=&cad=rja&docid=cj2hnsqaBM4c9M&tbnid=01QsJ9crDxwmRM:&ved=0CAUQjRw&url=http%3A%2F%2Fwww.bryanweatherup.com%2Fgouge%2FOCS%2FStretches.shtml&ei=xJynUtf5F4qihgfYrICgDA&bvm=bv.57799294,d.ZG4&psig=AFQjCNFSJUMgXBzyg8rbo820j-ts_RLxXA&ust=1386802703269723


basically just them 2 stretches for about a minute each, prob not enough do you think?

Stretching is not a warm up!

Instead of doing those stretches, which are most likely doing more harm than good, do some gentle exercise for 10 to 15 minutes - jogging very slowly or even walking.

rom

TFBubendorfer wrote: »

Stretching is not a warm up!

Instead of doing those stretches, which are most likely doing more harm than good, do some gentle exercise for 10 to 15 minutes - jogging very slowly or even walking.

About 20 mins for someone is unfit to 10 mins for someone who is super fit based on Tim Noakes Lore of running. I do two miles at 8 mins pace. 10mins would be an olympic athlete IMO. I have done 30 mins warmups for 5ks but really slowly.

TheBully

Thanks for your help guys, Il do a 2 mile walk tomorrow before my run to see if it helps! il post 2moro night to let ye know how it goes! thanks for all your help!

rom

TheBully wrote: »

Thanks for your help guys, Il do a 2 mile walk tomorrow before my run to see if it helps! il post 2moro night to let ye know how it goes! thanks for all your help!

Not a walk, but a very very slow jog just faster than walking.

TheBully

rom wrote: »

Not a walk, but a very very slow jog just faster than walking.

Yea I will do!! thanks a million

emerald007

Ask Santy to get you a Stick so you can roll out those knot's in your calfs

carlton36

emerald007 wrote: »

Ask Santy to get you a Stick so you can roll out those knot's in your calfs

If Santy is on a budget just ask for a tennis ball:)

rom

carlton36 wrote: »

If Santy is on a budget just ask for a tennis ball:)

Or two tennis balls and tape them together.

Murtinho

I had those problems at the start and the tennis ball really worked a treat been problem free for months.
Just lie on the floor and role your calf up and down on a tennis ball with pressure, before and after a run. I barely do stretches any more, just a 1-3 min walk and then start slow for a few more mins.

NoGutsNoGlory

rom wrote: »

Or two tennis balls and tape them together.

try a hockey ball (€4) same size as a tennis ball but HARDER ... more pain !! :D

rom

NoGutsNoGlory wrote: »

try a hockey ball (€4) same size as a tennis ball but HARDER ... more pain !! :D

Sliotar is best IMHO