10 miles in a cloudy day
The left leg is becoming increasing troublesome. In the second mile the part between the calf and the ankle stiffened up and started causing pain. Gave a break for two minutes and then tried slowing down, speeding up and all sorts of variations. All the muscles on the left – the glutes, quads, hams and calf are very stiff and sore. I get a feeling this is affecting my stride and soon might affect the knee or hips.
Anybody with running experience – do you have any idea what to do (other than reducing miles that is). I am trying stretching and warm presses regularly.
On the good side, ran into the Colsons! I had not seen Chris in some three years or so!!
Am sure you must be doing adequate stretches before and after your runs. Try to stay away from hills until these symptoms ease a bit. If these are cramp like indications, make sure you keep yourself adequately hydrated, and ensure that you are not low on salts and sugars. Rest will most likely help too.
It is not cramps, Madhusudhan. The muscles are very stiff even after I give a couple of days’ rest. I am doing stretching after but not before.
The part below calf..your Achilles? Do you foam roll? Foam roll and using a stick as well as lacrosse ball helps keep my calves loose. Lacrosse ball on your soleus. Foam roll your glutes and piriformis well too. Tight glutes will affect you all the way down from hips to heel.
I cant do the foam rolls. Get bored in 30 seconds. But i will give it a shot
If it doesn’t get better, check into ART (active release therapy). You might have adhesions that just need to be released. I had adhesions in my left quad that were so bad I couldn’t run. 6-9 sessions of ART and I was able to run SF Marathon.
I need to look up about ART. I assume there are specialized places for this?
Yes. Here’s info on ART from the guy I go to but you should be able to find someone where you are. http://premiersportschiropractic.com/specialty/active-release-techniques/
This is the right thing to do. But the problem is I have the goal of 100 miles this month end and I am only 46 in. Maybe I will take 5 weekdays off and then try to make up one weekend.
Stephen, I have been doing the hottub as often as I can. I do get temporary relief. But it comes back the next day.
Rajib, suggest you do walking this week. At 100 steps a minute, 10000 steps will get you 4.4 to 4.5 miles. That should take 1 hr 40 minutes daily. I usually do this when my legs do not help with jogging
I am at 48 miles and also wondering how to get to 100 miles this month with 3 lesser days