Hello! I've been running 40-50 miles a week for a few weeks now, and lately I've been trying to build my speed. The 40-50 miles is mostly easy miles with a short tempo run or fartlek thrown in occasionally.
When I try to add strides, 8x400m, 6x800m, or 3-4x1600m repeats even once a week my calves get REALLY sore; so sore that I usually can't run the next day or two after.
Is it possible that I'm just running these too hard and need to hold back a little bit?
Yes, and you're doing too many reps as well.
Bgrzenia wrote:
Hello! I've been running 40-50 miles a week for a few weeks now, and lately I've been trying to build my speed. The 40-50 miles is mostly easy miles with a short tempo run or fartlek thrown in occasionally.
When I try to add strides, 8x400m, 6x800m, or 3-4x1600m repeats even once a week my calves get REALLY sore; so sore that I usually can't run the next day or two after.
Is it possible that I'm just running these too hard and need to hold back a little bit?
Almost certainly. Try adding in strides twice a week. Not too fast, just faster than you normally run. Do that for a few weeks and see how your calves respond.
If you're in your late 40s, it never goes away.
Take an iron supplement (as ferrous sulfate) as you may have low levels causing soreness.
It's likely that you have insufficient mobility of the ankle.
Its possible you're doing your repeats too fast. Its also possible you have a low grade calf strain and need to strengthen your calf and surrounding muscles. If you have a muscle strain, just easing off the pace won't really help.
Yea you're probably doing them too hard, like based on the mileage you're running those workouts should be manageable.
Think about mechanics. Maybe there are adjustments you could make to your stride that would make running at faster paces more comfortable.
Can you do your repeats on the grass or a softer surface? Do you do them in trainers or flats? I'd suggest sticking to trainers until you improve your strength. Wear flats on short easy runs to get used to them.
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