Running - Lower Leg Discomfort

[NatiRun]

I've been running off and on for the past year or so. Here recently I've picked up my training
intensity, trying to run at a faster pace. My runs are usually in the 1 to 2 mile range (nothing
overly far), 3 to 4 times a week. Due to the cold weather, I run at the gym varying running on the
treadmill and on the indoor track.

What is occurring is after running, followed by stretching afterward, the back of my lower legs
begin to tighten up leading to noticeable discomfort that evening through the next day or two. The
discomfort is not a sharp pain or anything that leads to me to stop what I'm doing (I am still able
to do my next running session). Instead, its more like a lingering tightness in the back of the leg
at the bottom of the calves (both legs I might mention) extending down several inches. When relaxed,
if I message around with my hands I don't feel any tender or uncomfortable spots. However, if I
extend my foot (down) flexing the calf, the area around the soleus (according to images I've looked
at) on both sides of the calf muscle has a noticeable ache when I squeeze with my hand and also my
calf muscle cramps up.

I've changed shoes, I stretch quite a bit, message the back of my lower legs with "the stick", ice
after running, take inflammatory medicine and have even tried minor adjustments in my running style
(i.e. more upright and less of a stride). The attempt to not over stride seems to help a small
amount. However, if I attempt to up the pace of my runs the lingering discomfort and tightness
in the back of the lower legs comes back.

It's hard to thoroughly explain the symptoms. I've seen a orthopedist who said there was nothing
structurally wrong and to just stretch and ease up the intensity. I've researched compartment
syndrome which the doctor said my symptoms didn't signify. I stretch several times a day, doing both
the straight leg and bent leg wall pushup stretches for the back of the legs. My flexibility has
increased dramatically, but this lingering tightness just seems to not want to go away. I can bear
the discomfort from this low intensity running, but would like to increase it up to 2-3 miles 4 to 5
times a week, running at a decent pace (6 to 7 minute miles) and have no discomfort.

Anybody have any suggestions? Thanks for your help.

[Donovan Rebbech]

In article <d274e864.0312121009.7462f97c@posting.google.com>, NatiRun wrote:
> I've been running off and on for the past year or so. Here recently I've picked up my training
> intensity, trying to run at a faster pace.
^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^ That's your first mistake ...

> My runs are usually in the 1 to 2 mile range (nothing overly far), 3

And that's your second.

You'd actually be better off running further, at least once a week. Doing this would *force* you to
slow down. The fact that you're running a shorter distance is exacerbating your problem (training
too hard) more than it is helping because it's easy to run fast if you're not constrained by
distance. An "easy pace" for 1 mile feels less easy if you have to maintain it for 6 miles. The
brevity of your runs is probably distorting your sense of pace.

> to 4 times a week. Due to the cold weather, I run at the gym varying running on the treadmill and
> on the indoor track.

I'd suggest scrapping the indoor track.

Wouldn't worry about the cold weather. Just wear warm clothes.

> It's hard to thoroughly explain the symptoms. I've seen a orthopedist who said there was nothing
> structurally wrong and to just stretch and ease up the intensity.

Sounds like good advice. Sounds like you have a mix of cramping and DOMS.

> I've researched compartment syndrome which the doctor said my symptoms didn't signify. I stretch
> several times a day, doing both the straight leg and bent leg wall pushup stretches for the back
> of the legs. My flexibility has increased dramatically, but this lingering tightness just seems to
> not want to go away. I can bear the discomfort from this low intensity running, but would like to
> increase it up to 2-3 miles 4 to 5 times a week, running at a decent pace (6 to 7 minute miles)
> and have no discomfort.

It's counterproductive to do a lot of training at this sort of speed
(6:00 to 7:00 pace) unless you're a very gifted runner. Perhaps the doctor is right and part of your
problem is that you're pushing yourself too fast.

A data point: I run at just over 6 minutes per mile in 4 mile races. My training runs are between
7:30 pace (fast), 8:00 pace (this is a typical run) and 9:00 pace (slow).

Get yourself a decent book on running and set up a proper training program. A good pace for the
typical training run is about 1:30-2:00 minutes per mile slower than 5k race pace. You could do
speed work in addition to that, but building steadily to about 20 miles per week would be more
productive if your goal is to be able to run faster.

Cheers,
--
Donovan Rebbechi http://pegasus.rutgers.edu/~elflord/

[Bill]

"NatiRun" <stuckincinci@hotmail.com> wrote in message
news:d274e864.0312121009.7462f97c@posting.google.com...
> I've been running off and on for the past year or so. Here recently I've picked up my training
> intensity, trying to run at a faster pace. My runs are usually in the 1 to 2 mile range (nothing
> overly far), 3 to 4 times a week. Due to the cold weather, I run at the gym varying running on the
> treadmill and on the indoor track.
>
> What is occurring is after running, followed by stretching afterward, the back of my lower legs
> begin to tighten up leading to noticeable discomfort that evening through the next day or two. The
> discomfort is not a sharp pain or anything that leads to me to stop what I'm doing (I am still
> able to do my next running session). Instead, its more like a lingering tightness in the back of
> the leg at the bottom of the calves (both legs I might mention) extending down several inches.
> When relaxed, if I message around with my hands I don't feel any tender or uncomfortable spots.
> However, if I extend my foot (down) flexing the calf, the area around the soleus (according to
> images I've looked at) on both sides of the calf muscle has a noticeable ache when I squeeze with
> my hand and also my calf muscle cramps up.
>
> I've changed shoes, I stretch quite a bit, message the back of my lower legs with "the stick",
> ice after running, take inflammatory medicine and have even tried minor adjustments in my
> running style
> (i.e. more upright and less of a stride). The attempt to not over stride seems to help a small
> amount. However, if I attempt to up the pace of my runs the lingering discomfort and
> tightness in the back of the lower legs comes back.
>
> It's hard to thoroughly explain the symptoms. I've seen a orthopedist who said there was nothing
> structurally wrong and to just stretch and ease up the intensity. I've researched compartment
> syndrome which the doctor said my symptoms didn't signify. I stretch several times a day,

You might want to rest, massage and crosstrain until symptom free.

Static stretching several times a day. Are you overcoming the stretch reflex? Look up: contract-
release (CR) or contract-release, antagonist-contract (CRAC) variations which allow the muscles to
relax into a stretch. Another term: Proprioceptive neuromuscular facilitation (PNF).
E.g., "Stretching and Flexibility", Kip Laughlin, '99.

CRAC for the calf: do an isometric contraction of the calf by putting weight on the ball of the
foot. Shift weight to the other leg and further dorsiflex the foot using the shin antagonists.
Repeat the cycle three times or so, each time starting from the a slightly more flexed position.
The contractions of the calf and shin signal calf muscle fibers that it is safe for them to relax
and lengthen.

Forcing the stretch without this approach triggers muscle fibers that resist the stretch and stress
the muscle.

doing both the straight leg and bent leg wall pushup stretches
> for the back of the legs. My flexibility has increased dramatically, but this lingering tightness
> just seems to not want to go away. I can bear the discomfort from this low intensity running, but
> would like to increase it up to 2-3 miles 4 to 5 times a week, running at a decent pace (6 to 7
> minute miles) and have no discomfort.
>
> Anybody have any suggestions? Thanks for your help.

[Wakeley Purple]

Donovan Rebbechi wrote:

> In article <d274e864.0312121009.7462f97c@posting.google.com>, NatiRun wrote:
>> I've been running off and on for the past year or so. Here recently I've picked up my training
>> intensity, trying to run at a faster pace.
> ^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^ That's your first
> mistake ...
>

Also my symptoms exactly, also my mistake in increasing mileage and speed too fast. At 58 I have to
ramp up *really* slow and I'll never get to
6:00-7:00 pace!. Last week the "crampy" feeling turned into soreness in the right achilles after a
hilly 5-mile race @41:00 followed in two days by a 13-miler @9:30 pace. Some easy runs during the
week and a couple of days off have almost gotten me back to normal.

SLOW DOWN - SPEED KILLS!!! 8)