Running and troublesome calf muscle

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I’ve been going to the gym a lot over the last 18 months and am probably fitter than I’ve ever been (whilst still not exactly super fit!). It’s been getting tricky though to find the time and so I started running. I was really pleased to find that I could run 4-6 miles quite comfortably, but then one of my calf muscles started tweaking. I rested it, saw a Physio (who doesn’t think it’s anything to do with the way that I run), followed her exercises and then started running again. Fine for a bit, but has started playing up again.

I was just wondering if anyone had any advice? I can’t afford to keep paying for a Physio, but really want to run. I enjoy it and it fits well in to my life (I run to work etc). A couple people suggested I ran too far too soon as my body wasn’t used to running (road running mainly) and I was wondering if C25k would help? And if so, if there is a particular one that would be recommended. I’m reluctant to spend 9 weeks building up to 5km when I can run that comfortably already, except for my calf muscle, unless it will help strengthen it and avoid further injury.

Sorry for the rather specific question - I really am an amateur when it comes to understanding how the body works, but have been loving getting fitter and keen to continue. Thank you!

Hiya - fellow runner and fitness enthusiast here! Lots of things could be causing a calf problem. Would be a good idea to try and eliminate things one by one to work out what it is. Check your trainers - these affect running way way more than people think. I ran in cheap trainers not long ago and I could barely walk the few days after. I tend to stick with Skechers memory foam runners or ASICS. Or it could be the way you run. Perhaps you plant your feet differently? I am a tiptoe runner, in trainers and barefoot. So this means both my calves are very tight after. Check and see if you land differently on each foot. Another thing to consider is posture. Are you keeping your core strong and engage while running? Do you have tight glutes/hamstrings? Also, stretching and rolling are absolutely essential after a run. After any exercise really. People think a 10 second stretch is sufficient but it really isn’t. Google some full body stretches if you’re not sure what to try. Holding a stretch for a minimum of 30 seconds is essential, and it’s longer than you think, so set a timer. Once you hold a stretch for the correct time you’ll realise how short a time you’d been holding it before! Invest in a foam roller and some tennis/hockey balls. Roll them over any tight areas. Equally important is a good warm up before a run. Do not perform static stretches on cold muscles - so no typical holding your foot and stretching out quads etc before a run. A warm up should be exactly that - some movements that get things warm and your heart rate elevated. This can be absolutely anything you’re comfortable with. I tend to do some jumping jacks, squats, lunges, bunny hops etc. Whatever gets you going. Minimum 5 mins for a warm up, which also feels a lot longer than you’d think. Set a timer for it too and you should feel sufficiently warm and ready for a workout after. Another things to consider is diet - are you consuming enough protein and water post run? Whether I’m hungry or not I always chuck something down me once I’m done. Whether it’s a protein shake or even just a boiled egg and some water. Not overly appealing straight after a run but your body will recover so much quicker with these aiding it. Sorry this is such an essay but I thought I’d try and help with as much as I could think of! If none of this works then I’d consider seeing a sports therapist rather than a physio - good ones aren’t cheap but they are far not knowledgable about sport related problems. Whereas physios see all manner of clients. Good luck!

Everything MigraineMama says, especially the stretching and rolling.

Calf pain is often about tight calf muscles and Achilles tightness. Stretch, stretch, stretch.

But also maybe rethink your attitude to something like C25K. You say you don’t want to go backwards in your running because you can run 5k easy.

But look at it this way: actually, you can’t run 5k easily. You are getting calf pain such as to stop you from running. So, in order to go forwards, you might have to pull back a bit.

If you pull back, and do other kinds of exercise as well ( we should all cross train to a certain extent to stop overuse damage and to stop our bodies getting used to just one type of exertion) you have the possibility of coming back stronger and less prone to injury.

You might like to investigate strength training to complement your running. Pilates or yoga would also be good cross training activities.

This is a brilliant essay - thank you! I will read closely and digest. I’m a bit rubbish about remembering to do stretches and have heard good things about rollers so will look into that. Generally, I think I need to be better about warm ups too. I want to maximise my time exercising, but my body is making it painfully apparent that it’s not as young as it was and I clearly can’t get away with just starting to run and then stopping when done these days.

I had my shoes fitted and think they’re alright, but I do think a running coach and/or sports therapist might be worth investing in at some point. WIll first pay close attention to your advice thought!

Thanks so much again - I really appreciate the time you’ve taken.

Apologies - just spotted the second piece of advice and thank you too!

I already do a lot of other training (strength, cardio and spin), but in the context of gym classes, which I love. Unfortunately, life has changed a bit, which is why the gym is trickier and I’ve been trying to bring in running as something that I can fit around daily life more easily (eg running to work instead of commuting feels like it should be an easy solution to fitting exercise in). But I agree, I do need to rethink my attitude to C25k and will give it a go and hope that it makes a difference combined with the other suggestions.

Runtastic fitness in you tube has a good foam roller workout for runners.

Since you haven't mentioned it, be sure you're not running in unsuitable shoes. They wear out much quicker than you might think, recommendation is to swap runners every 300-500 miles which you'll hit very quickly.