Higher run volume and calf soreness
-
No new posts
Moderators: k9car363, alicefoeller | Reply |
2011-05-16 10:40 AM |
Master 1770 Bedford, MA | Subject: Higher run volume and calf soreness I'm in the first phase of a 21 week marathon plan that peaks at 65 miles (mid summer), and I've been running 5-6 hours per week and around 40-45 mpw for the past five weeks. I've been experiencing some general calf soreness, not pain, lately. I use Trigger Point stuff for my calves and lower legs and also use The Stick. I've been averaging around 6 days of running per week, and I'm curious if this type of general soreness is usual when logging more miles. I've had a calf strain before, and it's nothing like that. I do a mix of running in training shoes and racing shoes. My shoes are Saucony Guide 3 and Kinvara. I have a few pairs of each that I rotate. I initially noticed that the Kinvaras hurt my calves a bit more, but I've gotten acustomed to them. I also worked on changing my stride last fall and I'm now a mid-foot striker. It took me about six months to change my stride to the point that it's all muscle memory now and I don't think about it any more. Edited by natethomas2000 2011-05-16 10:42 AM |
|
2011-05-16 10:51 AM in reply to: #3501505 |
Pro 5361 | Subject: RE: Higher run volume and calf soreness yeah- when you push the mileage, it's always somethin. I don't know- do other people execute marathon training plans and NOT get pain/injury along the way? I figure it's just taking your body to the limits, and your body telling you 'enough'. Sounds like with 4-6 weeks at 40-45mpw, you've got a good base. You may need to back off a week, or perhaps just add an extra couple days of rest/recovery. Just remember- you goal is to make it to the starting line. the more mileage you can put in prior, the better, but completing your training plan that peaks at 65mpw, and standing at the starting line injured has little benefit. Perhaps you'll need to cut back and only peak 55-60. Listen to your body. |
2011-05-16 11:00 AM in reply to: #3501505 |
Runner | Subject: RE: Higher run volume and calf soreness Well, assuming your volume holds steady until the end of the month, you'll have 30 more miles than you did in April. That's an extra 7.5 miles a week. The fact that your calves are sore isn't too surprising, considering the increase in miles, the switching of shoes, and the form changes you incorporated earlier. If this is new territory mileage-wise with the new form, then it's entirely possible that you're working muscles more than they have been before. On some level, it's not really much to be concerned about; training is stress on the body, and the body normally responds by letting you know. That being said, keep track of the pain, see if it increases, when it is worst, etc. so that you can try to establish links to specific activities throughout your week, and to make sure it doesn't get worse. |
2011-05-16 11:19 AM in reply to: #3501505 |
Expert 2555 Colorado Springs, Colorado | Subject: RE: Higher run volume and calf soreness Maybe you're not as much of a midfoot striker as you think. The Guide 3 is a stability shoe with a typical heel/toe ramp of 12 mm. The Kinvara is a neutral shoe with a much lower ramp. The lower ramp will stretch your calves more if you first land midfoot, then touch the heel down. If you really need stability you may want to use the ProGrid Mirage instead of the Guide 3. The Mirage is basically the same as the Kinvara, but with added stability. IOW, switching between shoes of different support types and ramp angles could be playing a role. FWIW, I averaged just over 60 miles/week last year and topped 100 at my high point. I did not have any calf pain. I am also a former heel striker, but I changed to midfoot back in 2003 so my body is well adapted. Back when I made the switch I did have calf pain. I don't recall exactly how long it lasted, but it seemed to take a full year or more to become fully adapted. |
2011-05-16 11:54 AM in reply to: #3501505 |
Elite 3498 Laguna Beach | Subject: RE: Higher run volume and calf soreness Disclaimer: I am neither a coach nor an elite runner (10K PR; 33:17, Marathon PR: 3:06:00, Ironman Marathon PR 3:40 something). The trend toward low drop shoes has created a lot of lower leg distress. Unless you are accustomed to running with a shoe that has low-ish drop geometry and/or you are very light (140 pounds or less) you can expect some change, likely some trouble. The question for me with low drop shoes is: Why? I have to test these shoes and running frequently in strange shoes that have low drop when I am a very average runner in all respects is punishing. Frankly- I will be pleased when the trend of "low drop" reverts back to more conventional drop amounts. If you stick to a relatively high mileage shoe you may find less rear/lower leg distress. It's worked for me. Also, I am a huge believer in SuperFeet insoles, a brand my employer does not sell, but one I recommend. |
2011-05-16 12:09 PM in reply to: #3501734 |
Champion 10668 Tacoma, Washington | Subject: RE: Higher run volume and calf soreness Tom Demerly. - 2011-05-16 9:54 AM Disclaimer: I am neither a coach nor an elite runner (10K PR; 33:17, Marathon PR: 3:06:00, Ironman Marathon PR 3:40 something). The trend toward low drop shoes has created a lot of lower leg distress. Unless you are accustomed to running with a shoe that has low-ish drop geometry and/or you are very light (140 pounds or less) you can expect some change, likely some trouble. The question for me with low drop shoes is: Why? I have to test these shoes and running frequently in strange shoes that have low drop when I am a very average runner in all respects is punishing. Frankly- I will be pleased when the trend of "low drop" reverts back to more conventional drop amounts. If you stick to a relatively high mileage shoe you may find less rear/lower leg distress. It's worked for me. Also, I am a huge believer in SuperFeet insoles, a brand my employer does not sell, but one I recommend. There's so much... ignorance? in this post I don't even know where to start. |
|
2011-05-16 12:29 PM in reply to: #3501734 |
Extreme Veteran 341 Woodstock, MD | Subject: RE: Higher run volume and calf soreness Tom Demerly. - 2011-05-16 12:54 PM Disclaimer: I am neither a coach nor an elite runner (10K PR; 33:17, Marathon PR: 3:06:00, Ironman Marathon PR 3:40 something). You're a way better runner than me - so take my response for what it is worth. The trend toward low drop shoes has created a lot of lower leg distress. Unless you are accustomed to running with a shoe that has low-ish drop geometry and/or you are very light (140 pounds or less) you can expect some change, likely some trouble. I think that's an over-simplification. Rather than singling out low-drop shoes, I think the risk is any new trend that might be over-enthusiastically adopted. The question for me with low drop shoes is: Why? To me a mid-foot strike feels so much more natural than landing on my heel. And switching to low-drop shoes helped me get there. I have to test these shoes and running frequently in strange shoes that have low drop when I am a very average runner in all respects is punishing. Frankly- I will be pleased when the trend of "low drop" reverts back to more conventional drop amounts. I'm not sure this has anything to do with low-drop shoes per se. This looks to me like an acclimation issue. If you stick to a relatively high mileage shoe you may find less rear/lower leg distress. It's worked for me. Also, I am a huge believer in SuperFeet insoles, a brand my employer does not sell, but one I recommend. More fair to say that if you stick to a shoe you are used to, you may find less rear/lower leg distress. If someone is used to running in flats, there will be an adjustment going to a high-drop shoe. stephan |
2011-05-16 12:58 PM in reply to: #3501505 |
Subject: ... This user's post has been ignored. |
2011-05-16 1:04 PM in reply to: #3501930 |
Veteran 337 | Subject: RE: Higher run volume and calf soreness tkos - 2011-05-16 1:58 PM Frankly you may just need more rest. Or there may be something off with your gait. For me it was a combo of both. Pushed it a little too fast on the extra miles, then that compounded with a tight ankle and hip on one side to leave me with sore calves and a knee. Some loosening up from a ART specialist, then a return to running with a slightly reduced load and things are fine. I will build back up. ^^^This...x2. Except for me, it was tight calves and the ensuing plantar fasciitis - again. Second time in two years....here we go again. |
2011-05-16 1:20 PM in reply to: #3501734 |
Master 2372 | Subject: RE: Higher run volume and calf soreness Tom Demerly. - 2011-05-16 11:54 AM The trend toward low drop shoes has created a lot of lower leg distress. Please define "low drop shoes" if you could. |
2011-05-16 2:18 PM in reply to: #3501505 |
12 | Subject: RE: Higher run volume and calf soreness I remember you being out of running for a while. So it might just be that. In my experience, calf soreness leads to stiff calfs, which in return leads to more load on the tendons. I've had trouble with this (sore- and stiffness were not the only cause). The mileage is not going to kill you, just give your body time to adapt. If you are having doubts don't make it any harder on your body by putting on racing shoes (this is one of the other reasons for the earlier mentioned calf issues). Regards |
|
2011-05-16 3:01 PM in reply to: #3501505 |
Member 84 Boston, MA | Subject: RE: Higher run volume and calf soreness for what its worth....I had a similar problem when I was running relatively low base building mileage over late fall and winter. During this time i was running solely in the Kinvaras. despite easing into them and I just could not make them work for me. I have now cut them out of my shoe rotation and I have no issue and my mileage is in the same range as yours now.... |
2011-05-16 4:39 PM in reply to: #3502270 |
Master 1770 Bedford, MA | Subject: RE: Higher run volume and calf soreness runningmonkey - 2011-05-16 4:01 PM for what its worth....I had a similar problem when I was running relatively low base building mileage over late fall and winter. During this time i was running solely in the Kinvaras. despite easing into them and I just could not make them work for me. I have now cut them out of my shoe rotation and I have no issue and my mileage is in the same range as yours now.... I love the Kinvaras - maybe I should only do one run a week in them and see how it goes. If that's the case they should last quite a while, because I have three pairs! I also have three pairs of the Guide 3's. I've already taken an extra rest day or two from running, so I'm not completely scripted by my plan. I'd like to keep the mileage as close to possible to the plan as my hope is to BQ at a race in September. However, I've pushed things in the past and had injuries - I don't want that to happen again. I'll listen to my body and maybe even treat myself to a sports massage. |
2011-05-16 4:47 PM in reply to: #3502471 |
Champion 10668 Tacoma, Washington | Subject: RE: Higher run volume and calf soreness natethomas2000 - 2011-05-16 2:39 PM runningmonkey - 2011-05-16 4:01 PM for what its worth....I had a similar problem when I was running relatively low base building mileage over late fall and winter. During this time i was running solely in the Kinvaras. despite easing into them and I just could not make them work for me. I have now cut them out of my shoe rotation and I have no issue and my mileage is in the same range as yours now.... I love the Kinvaras - maybe I should only do one run a week in them and see how it goes. If that's the case they should last quite a while, because I have three pairs! I also have three pairs of the Guide 3's. I've already taken an extra rest day or two from running, so I'm not completely scripted by my plan. I'd like to keep the mileage as close to possible to the plan as my hope is to BQ at a race in September. However, I've pushed things in the past and had injuries - I don't want that to happen again. I'll listen to my body and maybe even treat myself to a sports massage. You could take a look at the Saucony Peregrine -- same last and drop as the Kinvara, but more durable and trail-worthy... |
2011-05-16 7:59 PM in reply to: #3501505 |
Member 84 Boston, MA | Subject: RE: Higher run volume and calf soreness I really did not want to cut them out just because they felt so good to run in, but I just decided it wasn't worth it for me. I switched to the Adidas adizero Boston and Adios and haven't looked back. I also should add that I found stretching, rolling to be key. Def at least once a day but twice a day was better when possible. Best of luck with the injury. |
2011-05-16 8:39 PM in reply to: #3502471 |
Regular 336 | Subject: RE: Higher run volume and calf soreness I used to train at this mileage for 8k's in college. I found that every time I switched to my race flats I would get calf pain, even worse when I raced in spikes. Eventually I had to get rid of the spikes all together. Take care of yourself during training. Don't be worried about your racing shoes that much, as long as they are comfortable and don't give blisters then you're good. Most race flats don't require much break in period so you should be fine. Good luck though! and if you do get injured stay positive it will pass. |
|
2011-05-16 9:13 PM in reply to: #3501505 |
Pro 3804 Seacoast, NH! | Subject: RE: Higher run volume and calf soreness Man, sometimes when I run I feel like I should hold a hearing before hand and have everyone bet on what will bother me that particular day. That's really all I have to offer. You're awesome Nate, keep up the good work and rest up proper. Or don't....what's on your race card again? |
2011-05-17 8:17 AM in reply to: #3501505 |
Master 1770 Bedford, MA | Subject: RE: Higher run volume and calf soreness Maybe it is the shoes. Over the weekend I ran 25 miles in the Guide 3's and 4 miles off the bike yesterday. My calves are feeling a lot fresher now. I have a 13 mile run with 5 miles at tempo today - we'll see how the calves are tomorrow, which is a scheduled off day from running. |