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Ruthie

Warming up before run

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Just completed W3D2 and I have to say this was the first run I did not enjoy.

My left calf got really sore during the 3 minute runs, and I felt my left ankle too.

I did complete the runs and managed to walk the pain off, but started wondering if I should be doing stretches before I start out (I was assuming the warmup walk was enough) and if so, what stretches? 

I do do a couple of stretches once I am done.

(Also - wondering what it means of only one leg is in pain? Could it be a posture issue, or is everyone not quite symmetrical in strength and flexibility?)

 

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Guest TrishE

You can do similar stretching before a run but you have to make sure your muscles are warmed up. So maybe stretch after your warm up walk or do some jumping jacks/run in place for a minute just to make sure you wont pull something while stretching.

As for only one leg hurting it could be any number of things. Your gait could be putting more pressure one said or even one leg could be stronger than the other which is why its sore (taking more work to keep up with your dominate leg). Unless the pain is too much I wouldn't worry too much. Aches and pains are a given when starting an exercise program. Dont worry you'll get stronger and most of them will become bearable :)

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Ruthie, so glad you asked this question. Trish is right; you may be favoring your right leg. I had the same issue: soreness in left calf and the outer edge of left foot. I noticed when I run, my right leg is underneath me and strong; my left leg is way to my left (instead of underneath). My left foot was also rotated to the left outer edge, so I was landing on the outside part of my foot instead of the middle (neither medial nor lateral). Once I corrected these issues, the pain went away. The pain left, but I was still sore. Since my left leg is not as strong as my dominant (right) leg, it was sore trying to keep up. The muscles built up over time. Following correct posture will help you use your leg/foot muscles correctly for best spring/support. See attachment.

 

post-16237-0-51479800-1443458219_thumb.jpg

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Thanks Jeshi. I did W3D3 today and it was much better than day two. I had no pain at all. I ran the opposite direction than I usually do, so maybe that balanced out my body too (I run in a hilly area and the sidewalk might have a inward or outward slant). I also did some dynamic stretches as TrishE suggested I do.

As far as my running posture goes, I might have some issues with my shoulders, but I think I strike midfoot and under my body (I look at my shadow while I am running which gives me some sort of clue as to my form). I will try counting my steps, although that might prove difficult since I don't have access to a treadmill and will certainly lose count after 10 steps  :lol:

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Static stretches in recent years have been proven to be bad for pre running (after runs it's full of win). The lean has been towards dynamic warmups. Here's a great video(at the bottom) for a dynamic routine but really more geared to marathon type longer training runs.

 

You could probably cut it way down. Before most runs. I have my own abridged version I use. I usually do 10 clam shells on each side, 10 donkey kicks, 10 iron cross, 6 twisting lunges (each leg), 5 single leg deadlifts each leg, 10 leg swings each and 10 side leg swings each. Overkill? Maybe but warming up prepares your body to run. Well worth it in the long run and for injury prevention.

 

That's probably a little too much for Week 3 but why not cement good habits now?

 

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I know this is a few weeks old, but also look into a foam roller. Rolling your muscles out before exercise is GREAT because it stimulates blood flow and helps warm your muscles up. If you've got the time, you should roll out, warm up, then strech (lightly), then workout. Then after your workout, roll out (feels like a massage which is great after a workout anyway) and then strech again. Also don't forget to fuel up with some protein and BCAAs for recovery.

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