Getting back into running

[stano]

The second part of Cory Foulks warm up made a lot of sense, today I walked 10 minutes then jogged 1 minute, walked 1 minute for a total of 30 minutes. Now this was on a treadmill so it is new for me but I did put in 1 hour total with a solid 30 minute run at a 10 minute mile pace. I hope this is the start of something good, I am tired of limping back home, this might be from lack of warm up and too long of stride. Gary, thank you again.


Stano

[BrianROC]

Good luck on your recovery.  I hope you are able to resume running without any problems in the near future.  I am looking forward to running again this summer.  I am one month post op.  Five more till I can run again. 

[gary2010]

I'm glad it's going well, I'm looking forward to trying it myself!
G

[toby]

HDX2/parent of 2 things,
Since our recent email correspondence, and my mention of considering a tri-something's been at the back of my mind all week. Thought I'd go over your old postings and I was right. One year post op you did a 2 1/2 hr Tri, including a 'gentle-50 min 10k run! I know you're a strong swimmer but....!
So I've been doing the Maths..I'm depressed..
Keep up the recovery
Toby
ps fancy starting training with me- but next week, probably about my best chance of keeping up with you!

[stano]

gary,
      hope all is well, I took 5 weeks off and now I am back running every other day.  To soon to tell but I am giving it another try with the cory faulk method to the tee.  4 miles per session , not to fast but steady, 40 minutes, 2 miles up 2 miles down. Take care.

      stano

[gary2010]

I'm seeing the surgeon at his suggestion, on thursday regarding the prang I had a couple of weeks ago. It seems to be getting better by itself although slowly, I'm planning a short run at the weekend, all things being equal.
G

[toby]

Friends, and particularly BD, HD, Gary and Spencer,
Last time I posted re-getting back to running, I did first run  (1.5 miles) post op-great but had slight discomfort in lower back, so thought I'd let it heal. Then few weeks later did couple of gentle runs (again 1.5 miles) and felt tear in calf. So
after a 3 week lay off to allow tear to heal, I was feeling pretty good. This Friday evening did 10 mile Hampstead Heath (X country) on mountain bike. Saturday's my usual swim day. So cos I feel it's time to get going( thinking TRI) I thought that yesterday, I'd do a two mile steady run-followed by 10 mile Heath XC bike ride and then my usual 2.3 mile swim. Run went well, bike ride good, Swim also good but because I usually mix breastroke/crawl I did feel calves around the 1km point. Anyway, finished the 3 events successfully without a problem and felt quite jubilant.  Last night. out celebrating-my daughter's been successful gaining places at Bristol and Liverpool Uni's to study vet science and I had an extra glass for my own little accomplishment and growing confidence re- the running.
But strangely, whilst out a couple of hours ago- broke into a bit of a sprint going to the shops and bang-calf went immediately! I'm so pissed off.
My hip's great -no problem from my mini TRI-but any idea why my calf is so weak/what I should do?
Thanks
Toby
ps still haven't got round to posting my one year post op stuff which I'll do shortly

[halfdone]

Hi toby

First, congratulations to your daughter on her vet science acceptances! She must be thrilled. (And kudos to her parents for the undoubted support you have given her.  :))

Sorry to hear about your recurring calf injury frustrations.
Here are a few thoughts in no particular order.
Ironically, my OA was initially diagnosed when I had recurring calf problems doing tris in the late 90s.  The problems all stemmed from the hip affecting my gait, and so on.
When I got back to gentle running post my first hip, my wife sent me off to a gait specialist who analyzed my gait and specified custom orthotics for me.  I can't say that everything was trouble free, but I think they helped me get through enough easy jogging/running to allow me to do a tri 10k without injury.  This might be something worth looking into.
I have discovered from PT that I have tight, and weak, hamstrings.  I have not been told that this directly relates to calf injury susceptibility, but I wouldn't be surprised.  You might want to try orienting your PT and gym work to focus on building hamstring strength and flexibility.  It can't hurt.  I plan to do a lot of prep in this area before I try running again.
The whole X-training tri thing I think is also relevant.  Just running is different from mixing running and cycling.  I think you might want to ask around the tri crowd whether any of them have had calf problems and how they sorted them.  There may be some recommendations on how best to manage the training mix among the 3 sports.
As you build the running you may want to spend time on an elliptical trainer - this seems to me a good way to start rebuilding a running action without impact that might set off your calf.
Maybe in combo with hamstring work, calf raises and other calf strengthening will also help.  I'm sure your PT can help with all of this.
Finally, scar tissue around calf tears may be part of the recurring problem, so perhaps some (painful) manipulative therapy and ultrasound is a good idea to help forestall this.

Elsewhere on the board there are some runners who have moved on to "pose" technique.  This is way outside my expertise, but you might want to look into that and maybe ask around as to whether this could be a good way to go.  You should definitely check in with spencer (sroberts) on this problem.


I hope some of that is useful or at least food for thought.

Keep well.  Good luck getting sorted.

HD

PS I am eager to see other responses to learn how best to deal with this myself!

[toby]

HD,
Thank you so much. You've provided an excellent range of helpful avenues to investigate and address. You're so right about the prep/gym work- I have neglected this-teacing has been very consuming (build up to exam period) and I just want to be out in the open once home. Hamstring  tightness/calf tear points also ring true for me-so I've got to change my approach and seek treatment.
Much appeciated
Toby

[jjmclain]

Toby,

Another thought...have you considered your bike position, i.e., seat height, etc., making sure that is not affecting your calf while cycling and then affecting you on your run. I know people who have had calf and achilles issues from having their seat at the wrong height. After surgery and as we age, we may need to adjust our positions. Just a thought.

June

[gary2010]

Hi Toby,
I've not experienced a calf tear myself but I get ferocious morning cramps in mine sometimes. I've always felt it necessary to train the calves with weighted raises, both seated and standing. It's essential to stretch the calves often, this should also be done seated and standing; as I'm sure you know, there are 2 muscle groups in the calf, and you wouldn't want to get them out of balance. I also work the tibialis anterior, with ankle curls which I find helps with the stretching.
G.

[toby]

June,
Thanks for reply-I'll certainly consider the seat position. However, the strange thing is that since surgery the biking has never presented a problem with the calves, neither has the swimming-it's only been since I've returned to the running. Yet this weekend I felt great after 2 bike rides, a run and swim but my calf muscle tore when I did a sudden fast burst over about 5 metres whilst on way to shops -not whilst training!
But back to cycling/seat height do you think it should be adjusted lower or higher to limit the impact on the calves?
Thanks Again
Toby

[toby]

Gary,
Thanks for the reply. I knew from your previous posts that your sporting/acdemic background, and understanding of the skeletal muscular system that you would be able to offer valuable guidance. I'm afraid I've always been one to just get out and do it rather than too much time in the gym etc so no, I wasn't aware of the 2 muscle groups in the calves and the need to achieve balance. But I'm sure going to be doing some research and act on this.  Also, the benefits of frequent stretching and use of weights is advice I'll take on board too. I recognise from your post and HD's that conditioning, strengthening and stretching are clearly going to be essential in order for a successful return to running and injury avoidance. I've been concentrating post op on hip mobility and just getting out on the bike, into the pool and only really use the gym for upper body toning. Clearly, running is different and after such a long lay off, with newly aligned hips and several more years on the clock, I've just got to do the gym work on the legs too.
Much Appreciated
Toby
ps why do you think you're getting the cramps?
I don't recall hearing for a while-How's your running going?

[gary2010]

Hi Toby, I've been running for a few weeks now 25-30 minutes on mixed inclines at the public golf course, I promised I'd leave off the road work for a while longer. Mostly it's fine, I got my back stuck after one outing but a long walk the following day fixed it. Cramp has always been a problem for me and the calves do so much work, so if I'm too busy to stretch every day that's where I get it. I actually put in calf raises (unweighted) as soon as I left hospital. Magnesium supplementation helps.

[larry2458]

Friends, and particularly BD, HD, Gary and Spencer,
Last time I posted re-getting back to running, I did first run  (1.5 miles) post op-great but had slight discomfort in lower back, so thought I'd let it heal. Then few weeks later did couple of gentle runs (again 1.5 miles) and felt tear in calf. So
after a 3 week lay off to allow tear to heal, I was feeling pretty good. This Friday evening did 10 mile Hampstead Heath (X country) on mountain bike. Saturday's my usual swim day. So cos I feel it's time to get going( thinking TRI) I thought that yesterday, I'd do a two mile steady run-followed by 10 mile Heath XC bike ride and then my usual 2.3 mile swim. Run went well, bike ride good, Swim also good but because I usually mix breastroke/crawl I did feel calves around the 1km point. Anyway, finished the 3 events successfully without a problem and felt quite jubilant.  Last night. out celebrating-my daughter's been successful gaining places at Bristol and Liverpool Uni's to study vet science and I had an extra glass for my own little accomplishment and growing confidence re- the running.
But strangely, whilst out a couple of hours ago- broke into a bit of a sprint going to the shops and bang-calf went immediately! I'm so pissed off.
My hip's great -no problem from my mini TRI-but any idea why my calf is so weak/what I should do?
Thanks
Toby
ps still haven't got round to posting my one year post op stuff which I'll do shortly

i had another go at running a few weeks ago after an absence of a couple of years.same thing...... i picked my feet up to go faster and felt my calf go.i'm sticking to mountain biking i think but that itch to run again wont go away

[toby]

Larry,
I've had computer problems and poorly elderly mum just had surgery-so catching up on posts.
Hence, quick reply-I've been building slowly with Chi Running-check it out and don't pick up feet to go faster-Lean!
Toby