If you are running for the first time (or for the first time), you should proceed with caution to avoid typical overuse injuries such as shin splints, Achilles tendonitis, hamstring tendonitis, and foot pain (plantar fasciitis). there is. This question comes from a novice runner who is starting to feel pain when running.
Hey Stew, I’ve been running for the past few months. I’ve never had shin splints, but I feel like my calves are responsible for most of my ground contact. Is it because of poor running form? Thank you, Tim.
Tim, this is a common tendency among new runners. Signs of pain usually appear in different parts of the leg within the first month, depending on how much and how fast you run. However, the way you run, the type of running shoes you wear, and the surface you run on are all important.
Are you running too much?
If I’m going to start running, I want to proceed logically. Typically, this means running every other day, and each run day is just 10 minutes. Then, each week, add 10% to 15% of the time or distance to that week’s total. For example, if you run for 10 minutes three times a week, that’s 30 minutes. In the second week, add 10% to 15% and run for 33 to 34 minutes.
Most new runners ignore this logical progression and end up overdoing it by the third or fourth week of this new activity. Check out our running plan for beginners and decide how to get started carefully. If it progresses too quickly, it can cause pain.
Are you running too fast?
Sprints put stress on your feet, calves, Achilles tendon, and hamstrings. This is especially true if it’s your first time running at full speed and you haven’t warmed up properly. Start slowly and try to “put your foot down.” When you’re just starting out, focus on your stride, arm swing, breathing, posture, and basic technique, and save very fast runs into your running cycle for a few months.
As with anything else, gradually increase the speed and intensity of your running over time. This helps prevent injuries such as Achilles tendonitis, calf pain, and hamstring strains and tears. If you do a lot of sprinting or brisk running, this could be a pain issue.
What kind of road surface do you drive on?
The harder the ground, the greater the impact forces that affect the feet, shins, knees, and the muscles between those joints. Avoid concrete and asphalt if possible, especially if you’re running to lose weight. The larger they are, the more impact forces they will generate, so look for soft surfaces such as grass, turf, rubberized tracks, trails, and sand. When you run on soft ground, you’ll be amazed at the difference you feel with each step. If you are a large person and hit the ground hard, the force of the impact may be causing your pain.
What kind of shoes do you wear?
When it comes to running shoes, you get what you pay for. Finding the brand that’s right for you may require more than just trying on clothes in a store. The best solution is to consult a trained professional at a running shoe store, but even then, finding the running shoes you like can take a bit of trial and error. Minimalist shoes (also known as barefoot running shoes) tend to cause pain even for experienced runners, so look for shoes that are made for the way you run.
What is the way to solve the problem?
If you run with more forefoot impact (toe running) than midfoot strike running, your calves may become sore from that activity. If you walk too much, high impact forces radiate from your heels, which can injure your entire leg and its joints. If your stride is short, you’ll be driving your toes in too hard, which can cause your calves to flex too much. Try to find your natural stride in the middle and land more on your midfoot.
My advice is to warm up thoroughly and stretch your calves with both bent-knee and extended-leg stretches to work both ends of the connective tissue in your calf muscles. Any of these issues could be the cause of your pain. Do some running assessments this week and try running every other day with a non-impact cardio day in between. This helps with both impact forces and calf stretching/rehabilitation.
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