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Hi all,
I’m fairly new to running and prone to calf strains whenever getting on a training plan. Currently I’m on level 1 power based 80/20 and just had a mild strain during my long HM pace run. Up until now I haven’t cross-trained much at all, except for the occasional easy bike ride on Saturdays. Moving forward I will opt to implement bike riding 3 out of 6 days. I’m sure it’s not ideal, but if it will help get me to the start line healthy I’m all for it. Now for my question, should I implement during the harder days or the easy ones? I still plan on doing my long run on Sundays and just reducing the amount of weekly miles. I also plan on using TrainerRoad as my training platform. Thank you!
If you’re training for a running race, your best bet is probably to keep the running-focused harder workouts and replace some of your easier running days (i.e. foundation runs and recovery runs) with rides. The general guidance the coaches have given in the past is to replace a run with a ride that’s 20% longer duration to provide the same training stimulus.
Speaking as a fairly new runner who also suffered through calf issues, you should visit your local running store to make sure you have the proper shoe type and have a coach look at your running style and gait. In my case, I had problems with both.
bass0406,
It is important to keep in mind that a strain is an injury and should be treated as such. You can find online resources at webmd and elsewhere to decide what actions to take.
It’s possible that what you are experiencing is not a strain. If it is not an injury you might look at hydration, strength and/or mobility adjustments to your training. The 80/20 coaches can give some guidance here.
“Speaking as a fairly new runner who also suffered through calf issues, you should visit your local running store to make sure you have the proper shoe type and have a coach look at your running style and gait. In my case, I had problems with both.”
Thank you. That’s actually a great suggestion and I’ll take a look to see what’s available in my area.
Charles,
Thank you for the feedback. Typically will the 80/20 coaches chime in on the discussion or best to contact them directly?
They are very good responding both on the forum and with direct query. I’ve done both, but occasionally they might miss something on the forum.
Hi Basso406…the above suggestions are all in line with what I would have suggested for you:
* Check your hydration and fueling
* Get your shoes fitted at a running store
* Be sure to warm up slowly and carefully
* If you sit for your work, include dynamic exercises in your warm up
* Be sure to stay in your intensity zones
* Do 2 running specific strength sessions per week
* If cross training replace your foundation runs with swimming (same duration) or cycling (add 20% volume).
* Don’t push through when you can feel a strain, revert to cross training and strength, and back to running as soon as the issue doesn’t cause you to have to change your run gait.
Be patient and enjoy the process…
Coach Leyla
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