I’m trying to convert to a midsole striker after noticing some IT band pain on runs longer then 1 hour. I’m pretty sure that it’s because of tight glutes from not stretching after riding but i figure converting to midsole running is a good idea anyway.
I am experiencing some calf and soleus pain following runs that i try to midsole strike. Is this normal or is this a sign i’m doing something wrong. I’ve been icing bathing and stretching but they are still a bit tight and sore. how long before this normal goes away and i can run indefinitely on my midsoles?
Its normal. When I switched to using my modified POSE method it took nearly 3 months to wear my calves were no longer sore. Stick with it. Realize the fact now that the muscle/tendon is absorbing the load when your foot lands.
It is normal. Stick with the ice baths, they will help a lot. Once you adapt (which could take months, it took me about 2 1/2 months) the soreness will go away, you will run faster, and you will be able to handle more mileage. It’s worth it IMO but be careful, listen to your body and back off if you need to.
You should be able to feel the difference between normal soreness and the beginning of an injury, don’t let your ego take over and make you push through something you shouldn’t.
I found Chi Running to really help. Skip the Chi parts, unless that’s your thing. Pay attention to the posture and mechanics chapters. The stress on light footfalls and high cadence helped me up my distance and reduce the strain on my previously injured achilles. I also found Ken Mierke’s exercises in his book to help.
After runs, I stuffed bags of frozen peas into my polar fleece pants against my calves (and my hams), elevated my legs and lay there for 15 min or so.
I had the same thing happen when I switched to Chi/Pose/Evolution style running as well.
Keep at it, it will get better.
Like everybody else said, lots of stretching, and ice it if need be.
I like doing the heel-drop stretches on stairs, one leg at a time, sets of 30 secs up to 1 min per side.
Make sure to stretch your hammies, quads, and glutes too. The whole kinetic chain hasta be functioning smoothly, you are only as strong as your weakest link.
-M
PS - good books to buy: Evolution Running by Ken Mierke, ChiRunning by Danny Dreyer.
go to www.addall.com to search for best prices.
Make sure you are not “holding” which is a way to say you are purposely keeping your heel elevated too high after you land. Your heel may “kiss” the ground very lightly, but don’t tense your calves trying to keep it off the ground. Your calf acts as a rubber band and needs to stretch and shorten. You should not be focused on keeping your calves contracted. Try to keep your calves relaxed…I know that seems weird but just focus on pulling your foot up under your hip.
this is a primary cause of muscle soreness when switching to ball of foot landing. I know you said midfoot, but I still can’t figure out how someone lands on their arch…?
Have fun and good luck!
David K
Welcome to the club. Keep with it. Run only on every other day and keep up the ice. Watch out for signs of MTSS and get some serious deep tissue massage work done on your calves every other week or so. A.R.T. has been helpful too. Google MTSS and look for prevention methods. Lots of stuff you can do while at work.
One thing I’ve done to keep me up on my toes while running is to keep the cadence WAY HIGH. Running with a tempo trainer (Finis makes a nice one) has been very helpful.
It’s worth it man. My pace has dropped precipitously and my quads no longer hurt after long runs. Sadly fell back to rear foot striking in coming off the bike in a half last week and trashed my quads. Good reason to keep up the work and make the toe running STICK!!!