To ask regular runners for advice?

[Goodtogosummer]

I've just started running. I'm finding I'm getting latic acid build up/ heavy feeling in my calves. It's so frustrating and I have no idea how to overcome it?

Also, stitches!! God, sometimes they're so bad I'm doubled over, my husband says I just have to run through them but when they're that bad it's absolute agony, I'm sweating due to the pain and doubled over, I try to keep running but in the end the only way I can stop it is to come back down to a walk for 10 mins or so and then try again, sometimes it works, sometimes it doesn't.

Am I missing any tricks with these 2 things?

Do you warm up before and stretch afterwards? Most of my niggles are from skipping one or the other.

I only ever suffer a stitch when I’ve eaten too close to my run. Rather than bend over, stand up tall and take deeper breaths. I also find side stretching relieves it a bit.

I sometimes get a stitch if eat before running, even if 60-90 mins before. I don’t ‘run through’ it!

If you’re new, suggest jog/walking and building up, and unless money is an issue, a heartrate monitor to stay in a reasonable ‘zone’. Sounds like you might be over exerting?

Stitches are very probably from eating either too close to running, or eating the wrong thing too close to running! Pasta for me, needs about 6 hours afterwards before I can run but a banana is ok about 20 mins before running unless I’m going to go fast. You don’t need to fuel for running unless you’re doing over 10k or so, so don’t worry about that!

Good advice on the stitches.

For your legs, run less and walk more until you get used to running & wear correct shoes for your running style.

I only get stitches if I've eaten in the 2 hours beforehand. I favour running first thing with this being one of the main reasons. After my run I have a quick dip in some cold water and it has helped my muscles recover. Before lockdown I had regular sports massages but I've not had for a while and never stretch and run every day (I don't recommend this) but I'm just saying I think the cold water has helped as I'd definitely be injured by now had I not been doing the cold water stuff.

Sounds like you're running too fast, try a bit slower?

How long have you been running? Often people have very skewed views on what running looks like. They watch Mo Farah or recall a time they had to sprint for a bus.

Running for the most part should feel pretty comfortable. Using Mo Farah or any Olympic athletes just watch how still and composed they are. Replicate this at your own speed.

Dehydration can be an unexpected cause. How's your fluid intake?

Are you drinking enough? I always get heavy aching calves if I haven't drunk enough. Stitches can also be caused by this. If you're running in the morning, make sure you've drunk enough the night before and don't drink alcohol the night before! If you're running in the evening, stay hydrated throughout the day.

Thanks all.

I run in the evenings, I try not to eat anything 3 hours before I run. I probably do need to up my fluid intake throughout the day, perhaps that's the calve issue!

I've only just started running, I think I am running too fast, I'll try slowing right down tomorrow and see how I get on, thank you! I really want to stick at it, but it's hard when it's so uncomfortable, it makes me not want to go again as it's such an unpleasable experience, lol!

Hi OP, I had the same problem when I started running. I was definitely going too fast and found it hard to find the natural rhythm to begin with. Do you run with a club/is there a running group in your area? Might be worth starting with them! I did the same and the support is great, really helps to find your pace and eventually push yourself harder.

No - don't run through any kind of pain - breathing, stitch, cramp, knee pain - that's not necessary. You are just doing more than your body is used to. I've been a runner for 25+ years but had to stop following my 3rd lot of knee surgery - I have never run on roads or near traffic - I run across footpaths and canal towpaths. If I was you I would find a playing field - maybe one with a football pitch marked out. Run down the long side - walk the short side - so you schedule in a bit of time to catch your breath - the most important thing is not to make it an ordeal - yes - it can be hard to get started - don't obsess about the numbers - time, distance, speed etc - that can be something you can enjoy following later on - the most important thing is to try and keep it up by doing it regularly - start with a couple of times a week. There is nothing wrong with stopping and starting again when you are ready to - don't beat yourself up over that. If you stick at it you will improve - strangely I also often found that on the days when I felt good I didn't always run as well as I thought I might and when I didn't feel like it I sometimes ran far better than expected so don't read too much into how you are feeling before you think about going out.

Enjoy it or why bother!?

Definitely sounds like you’re running too fast. Have you tried jeffing it (run/walk intervals)? Maybe try a run where you take the pace right back to something you consider easy, just to see how that affects your stitch issue. Certainly the only time I can ever remember getting a stitch is right at the end of a flat out sprint.

Yep it does sound like you’re going too fast
I believe the benefits of stretching have been widely debunked, but strengthening is important, so lots of calf raises etc will help

Definitely slow down.Try for pace that you could have a conversation at without gasping.

When your calves get tight stop and stretch them out on a step.

I don't get stitches if I run on an empty stomach so as other have said you might be eating too close to your run. Also, don't be afraid of walking for a bit or slowing right down if you are struggling.

I occasionally get an agonizing stitch - could no way run through it - if I’m really pushing myself. I always run in the morning and never eat beforehand, so it’s definitely not that for me. I would also advise taking it nice and steady and there’s no shame in walking if you need to - my running friend always used to tell me that your feet just need to feel the distance and that it doesn’t matter how slow you go/if you walk bits.

I wouldn't call myself a regular runner at the moment but have been on and off over the years.... I find with stitches I absolutely can't run through them, but I did find that if I walk, they will go, then come back once I run again. But if I walk and do side stretches as I'm going (e.g. reaching up for the sky with alternate arms, and really stretch and 'wiggle' my mid-section), that really gets rid of them so they don't come back.

Have you thought about trying couch to 5k op? I have been running since before it was around but when I was coming back from injury last year, I used it and it was great. It gets you to 5k by run/walking and slowing increasing the run times.

Park run is back now too so you could follow C25k and aim for a park run in a few weeks once you have completed it?

I find I get a stitch if my legs want to carry me faster than my breathing can keep up, if that makes sense... obviously you can slow down but you still have the stitch!

To get rid of it I find it helps to make my out-breath more forceful when I strike with the foot on the side where the stitch is! I read it somewhere and it does seem to work - it might just take your mind off it rather than being an actual physical solution though . I love @Deliaskis advice too.

For the calves - maybe go to a running shop where they will analyse your gait - lots do, these days - and see if your shoes are working with the way you run. I get sore calves when the shoes' soles are completely flat and need a 4mm drop from front to back, for instance.

If you are just starting you need to take it very, very easily to allow your CV system and muscles to adapt. Going out and expecting your body to immediately react well to running is not going to work. C25k is a great way to get you started.

The stitch sounds like you're not relaxed and are over exerting yourself

The heavy/lactic calves sounds like they are being overworked. What running shoes do you have and do you land on your heels/midfoot/toes?

I’ve never been a runner but I’m nearly at the end of C25k - I think one of the best things about it are the mandatory 5 min warm up and cool down walks which mean I have had no problems with acid buildup or pain. Maybe try 5 mins walking when you finish. Also try running in the morning before breakfast so you can avoid stitch?

*back to front, obvs

Calf compression "socks" are brilliant