Calf muscle soreness running

Sore calves are just one of the many unpleasant side effects when you start your running or make changes in your running routine. Learn more about calf muscle soreness when running and what to do.

When left unchecked, the aching legs can make the next run uncomfortable – or even downright painful. Fortunately, runner-related leg tenderness is (usually) an easy solution.

Calf muscle soreness when running

Runners develop sore calves shortly after running again because they overcorrect their foot impact; Runners have heard that a heel impact is terrible, and they switch to a forefoot strike. When you use a forefoot strike, you end up isolating the effect of each step on your toes and footballs, which puts more strain on your legs, as well as the small, fragile bones in your toes.

Instead, aim for a midfoot stroke, as this striking pattern allows the foot’s arch to flatten slightly when you land. Think of the arch as a bridge. It is meant to flatten out a little when you hit the ground.

Even if you do not want to land on your heels, you want your entire foot to contact the ground as you move through each step eventually.

Many runners develop sore legs because they run faster than their current fitness level allows. You move a more significant load onto your forefoot every time you run fast. As you have already learned, it puts more strain on your legs.

The best way to run is slowly with a fast frequency. So, once someone is up and running, not worrying about pace will make you and your body happier.

Also, build your essential fitness by running for time instead of distance. Run 30 minutes four times a week when developing your base. Use a run-walk program to build up to 30 minutes without stopping. The point is to be comfortable moving at a conversation pace for 30 minutes.

From there, you can switch to a distance goal and then introduce some speed work.

Like speedwork, running uphills also stress the legs. You shift forward on your feet when you run uphill, making the training more leg-dominant.

If you tackled some steep climbs on the last run, and now your calves are burning, try running on a flat surface next time. You should not avoid inclines for all costs (here are just a few benefits of running hills), but be sure to balance these hills with flat running while your body adjusts.

Finally, your legs can signal a weak joint further up the chain: Most of the stability should come from the gluteal muscles, and if you do not use them, some of the smaller muscles, such as the legs, can be overworked.

Stretch the hip flexors and perform some gluteal muscles before each run to ensure that the gluteal muscles are turned on and fired when needed.

Try these exercises:

  • Glute Bridge, hold for 30 seconds.
  • Monster Walk, ten steps to each side and ten steps to the back
  • Side leg lift, 5–10 reps per side

Related articles:

Stiff calf after running

Is barefoot running bad for you

References

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