The FastDay Forum

Hi all, as some of you may know I started running this week. Not very far but I'm doing it every lunch time and quite enjoying it. Anyway I also went on the Xtrainer the other day. I over did it a bit and for the last 2 days my legs are killing me. I went for my run today and it was ok but I still have pain in my calf muscles. Do I A: power on through or B: Take a day off and let them recover. Any advice welcome.
Dee

[Tracieknits]

I wouldn't power through pain. I would let it heal, myself.

I hope you feel better soon!!

I'd say rest too.

If you are able to get hold of a foam roller (Argos sell them for about £20) they're a fantastic aid for massaging sore muscles. There are foam roller instructions in several places including the runners world website. May hurt at the time, but it does help long term, and most runners that I know swear by foam rolling. Worth a though perhaps?

I just don't want to do any damage. I'll have a day off tomorrow and a nice bath in a minute, see if I'm any better after that. Thanks for the help.
Dee

Hi Dee I think a long soak and take it easy for a day or two but learn from it and take it a little easier on yourself probably the trainer alternate days and less than you've done or on the days you don't run just for now don't overdo things until you know what you're capable of then just push a little further bit at a time.

you're going great well done I must get out walking again sometime soon.

[carieoates]

It's so easy to over do it when you're enjoying it so much.
They say when you start running that you should rest every other. Are you using a training aid, app etc. you are bound to get a few aches and pains but not so that you are in pain. C25K is a good free one, and there are others.

Hi @justdee (oooh, did I finally work out how to tag properly? Fingers crossed!!). with my Pilates teacher hat on, I would say try a stretch then a gentle work out - your muscles are sore because they're not so used to working, and the soreness means that they're repairing & growing. To stretch calves, you can hang one heel over the edge of a step (while holding on to door jamb etc) - just hang it, don't pulse it, for a minute of so until it starts to let go. Or you can face a wall, put your heel on the ground and your forefoot up the wall, then bring your weight forward slowly - this one can be done with a straight or bent knee, it will stretch a different muscle with each. I wouldn't be stopping running if you're enjoying it, but do try an exercise that works the calves, but in a slightly different way e.g dance

Good luck!

I over did it a bit and for the last 2 days my legs are killing me. I went for my run today and it was ok but I still have pain in my calf muscles. Do I A: power on through or B: Take a day off and let them recover. ...
Dee

Ouch! Been there, done that. B is the correct choice. It's better to do less and want more than to do too much and wish you hadn't.

There are a number of ways to fix calf pain. Doing some slow static stretching of the achy muscles right after the run then again that evening, you'll find that you can stop most of it. The relief is almost immediate. Gently is the key here, don't force anything. Give each stretch about 30 seconds. Then come back to it once more after a few minutes.

Another effective solution is to use a foam roller (or even a rolling pin) to put some gentle pressure along the length of the aching muscle. Sit on a carpeted floor, legs outstretched with the foam roller under both calves. Using your arms move your body back and forth so that the roll moves up and down the length of the calf muscle.

If this isn't too much, then put one leg on top of the other to increase the pressure and do it again. If either method hurts, or you find an especially tender spot do it verrry slowly and gently over that spot. Rest a bit, then do it again. It works.

Another trick for relieving calf muscle aches is to stand on a stair case facing up. Move your feet so that your toes are at the edge of the step. Then, holding onto the rail, slowly let your heels drop towards the next step below - using both feet at first, then one at a time. Hold for 10-15 seconds.

HTH

Thanks everyone for the great advice. I think I will give the C25K a go, starting next week and do the Xtrainer every other day, until my body gets used to working again. A day of rest for tomorrow and an easy bike ride on Sunday with the kids. OMG, I sound like some sort of exercise junkie, that is so not me (or maybe it's the new me ). I've never enjoyed exercise like this before, especially running. wish me luck
Dee