Has anyone else experienced tight calves after taking up running? I'm 52 and I've been regularly running since Christmas, after the previous 35 years sitting down. I'd never considered myself particularly unfit, and I can now run for an hour or so non-stop, so cardio fitness came back pretty quickly after the years of inactivity. However, I now get very tight calves after doing anything more than about 5k, unless I go at a snails pace. It only comes on 2-3 days after a run, unless I go out running again the following day, which I find impossible to do due to work/family committments. For example, on Saturday I did a Parkrun in just over 24 minutes, and then another 5K+ in the afternoon (at a slower pace). I'm now sat here on a Monday evening feeling that I can't run because of fear of pulling a calf. What's the solution, run every day or just accept that I can only run every 4-5 days after the calves have loosened up? I've tried foam roller for a couple of minutes several times a day, and regular stretching throughout the day, but I'm not convinced it really helps. I'd be interested to hear others experiences & possible solutions....
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Or you may need to change your running form/style is that is the cause. I would suggest a visit to a podiatrist or physio that has recommendations from other runners.
> Maybe you need a different type of shoe. The drop could be too low for you and is putting too much pressure on your calf muscles.
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> Or you may need to change your running form/style is that is the cause. I would suggest a visit to a podiatrist or physio that has recommendations from other runners.
New shoes are on their way (Asics Nimbus 20). Supposedly slightly higher heel drop. What you say makes sense because when I experimented running with a more forefoot strike the problem got worse. Very frustrating though if I have to revert to heel striking to protect my calves, because the next thing to let go will be the old knees!
> It is a good call on the shoes, but did you decide on the Asics yourself or have you had gait analysis done? Most decent running shops will do some form analysis and allow you to have a run to try them out.
Asics came recommended. Had my son video me in slo-mo, and I'm pretty neutral. Running form looks quite good actually, until the fatigue sets in, but I think that probably applies to all of us. My cadence at 5K pace is around 170-175 so that should keep me out of the injury zone. Up until now I've been running in cheap Nike shoes which don't seem to have a great deal of cushioning, and I'm hoping that, at least in part, this is where the problem lies. I'll find out next week I guess.....
You should notice a great difference when you get your Nimbus. You may have tight calf muscles and this is something that you have to manage but there's nothing wrong with being a heel striker. Don't be tempted to try and change as that could lead you to more calf problems and even worse achilles problems. Don't worry about cadence either, everyone has their own way of running so don't try and hit a perfect 180 cadence as that may not be right for you
Let us know how you get on with your new shoes
Is the best thing for me to just keep stretching or could it be something more serious?
If it's the latter it may just be that you need to warm the muscles up first of all. Stretching beforehand is not such a good idea if the muscles are cold, better to try some dynamic warm-ups. Then remember to stretch then out when you've finished your run.
If it's the former I'd suggest a visit to the physio to see if there's an underlying problem. It may well be your runners.
Stretching out afterwards is certainly recommended. This eases the muscles, getting rid of some of the knots as well as helping with the lactic acid.
And yes, foam (vomit inducing) rolling also helps. Hope things improve