thenext.run - Tight calf muscles after running.
Training was going well. I was ticking all the boxes. I was feeling good with the increased kms and had punched out 3 solid weeks of keeping the excel spreadsheet happy. “Long run early Sunday” was the full stop to my week, and Rest Day Monday the day to make sure I was ready to go again on Tuesday. Keeping a eye on my recoveries - Tuesday was always a steady run, with no fixed distance but if I felt like more I would run more. 30 kms had been coming easily.
But this week on Tuesday I did not get to 30, I didn’t make it to 5. I was hobbled and sore at 2.5 and struggled to 4 kms when I stopped and called it. My left calf was killing me, feeling like it was tearing. But what happened?
Had I been shot or sliced by a passing cyclist or the jealous dog walker I passed a little way back?
No, it was much more sinister. I had to possibly admit that I had been running too much (impossible I hear you say) and this pain was my body telling me to take a break.
Like most pains from running, there were those early warning signs that we typically ignore or instinctively push through because we are regularly stiff or sore when training hard.
Quite often the first 20 mins of my run are the worst, as the mind and body get into the rhythm of running. Once the heart rate rises slightly and blood starts pumping into those stiff muscles at a greater volume, I start to feel comfortable with the running and the pains normally disappear. Not so on this run.
The early warning sign I should had been paying attention to was on the previous Saturday when I felt what I thought was a small cramp in my left calf towards the end of a slow run along the Midland line with the USWA crew. I had thought it was caused by the cold temperature we were running in and had pushed through it. It could not be anything else- we were jogging at a very conservative pace - a steady 5:45 mins per km. Queue sinister music effect - that was the first sign I ignored.
The other was probably the more obvious - my training load. Increasing my volume of kms has been a focus with an Ultra event in my sights.
3 weeks of big numbers should have been setting off alarms bells. But I had been feeling good, focusing on recovering - eating and sleeping well and listening to my body adding rest days when needed.
With hindsight I shouldn’t have gone out for my Sunday long run on the Yaberoo Trail but I put the slight twinge on Saturday down to the cold and expected that a slightly quicker run with the pacey Nick would ensure feeling the cold wouldn’t be a problem. The start was stiff but within 4 kms everything was warm and humming along.
We caught the sunrise and ate up the 30 kms before 9am. I finished the run with some tiredness and soreness, but this was a normal Sunday (last run of the week) thing. I had finished my runs for the week. 105 kms covered and it was time for Sunday bacon and eggs. All was right with the world and I would rest on Monday.
But not all was right in the world. Come Monday morning I woke with sore calf muscles and some trepidation.
This week would be about rest. I would stop my night runs and drop my training load by 50%. On Tuesday afternoon my plan was to run 4km to test everything out, walk for 30 mins and then run 4km home. Disaster - both calves stiff and very sore with the left the worst. Adding insult to injury - My son was with running with me and I had to ask him to slow down for me - this was not meant to happen until I was at least 55.
Nike React Infinity: More cushion for the pushing!
The little voice in my head swearing and cursing - “This is what overtraining looks like”. After limping home, I weighed myself and was astonished that despite my much-increased calorie intake I had lost 5kgs in the space of 3 weeks. I had been pushing too hard and now I was going to pay for it.
Most amateur runners know about overtraining and that recovery is an important part of training. However, while good in theory, many do not practice what they preach.
My first signs of fatigue and overtraining were ignored, which I’m finding is a common problem among runners. Especially when training is going well, we often want to push even harder and not slow down. Running makes me happy, euphoric, and sometimes downright high — this is what makes it so appealing, yet dangerous for the body if taken too far.
What to do?
1. Appointment with physio.
2. Total rest for 5 days (this may increase up to 10)
3. Up protein and carbohydrate intake even more
4. Gentle stretches every morning and post run
5. Course of anti-inflammatories and lots of water
6. Swap over to some different shoes that are built for heavy mileage with more padding - I was running in my Nike Pegasus Turbo 2s but I have now swapped for a pair of Nike React Infinity.
Today is Saturday and I will be heading out for a short test run once it warms up. Hopefully, I’ve caught the problem before it could become a real issue.
Keep in mind it’s not just about thenext.run … it’s also about thenext.rest