Running can be exhilarating, offering incredible health benefits, and leading to enhanced mental well-being. However, for those venturing out on their initial running journey, the experience can be marred by uncomfortable aches and pains. These ailments are typically caused by overuse of the muscles and can include shin splints, knee inflammation, Achilles tendinitis, and foot soreness, aka plantar fasciitis.
One novice runner, Tim, reports feeling most of the ground force in his calves within a few months of beginning his running routine, having luckily avoided the dreaded shin splints. He inquires as to whether this discomfort results from improper running form, a question echoed by many like him.
To understand such issues, it is crucial to recognize their root causes and address them accordingly. For many, running too much or too fast, the choice of terrain or footwear, or a problematic running style can all contribute to these ailments.
Starting a running regimen involves a logical progression, ideally, running every alternate day for around ten minutes on each running day. Each week, runners should aim to increase their running time or distance by 10%-15%. However, many eagerness-driven runners may ignore this sound advice and overextend themselves within the initial weeks of beginning the activity, causing an onset of painful consequences.
Running too fast can be equally problematic – sprinting can strain the feet, calves, Achilles tendons, and hamstrings. Ideally, warming up properly before runs and gradually increasing the speed and intensity of the running sessions over time can help avoid injuries.
The choice of running surface can significantly impact comfort and injury levels, too. Harder grounds like concrete and asphalt increase the impact forces affecting the feet, shins, and knees, and the muscles connecting these joints. Opting for softer terrains such as grass, rubberized tracks, sand, or turf can alleviate this issue.
Aside from the running surface, the choice of running shoes is paramount in ensuring a comfortable running journey. High-quality shoes designed for running can offer excellent support, although finding the perfect fit might involve a combination of professional advice and trial and error. Minimalist shoes or “barefoot running shoes” can often lead to discomfort, even for experienced runners. Therefore, investing in a well-designed running shoe is crucial.
Lastly, how you run also plays an integral role in your experience. If you run using a forefoot impact approach, or “toe running,” your calves might rebel against the constant shock. Similarly, a short stride can lead to excessive flexing of the calves. A midfoot strike or middle-of-the-road approach might prove beneficial.
Warming up adequately and regularly stretching the calves, ensuring the connective tissue of the entire calf muscle is tended to, forms a crucial part of any running routine.
Ultimately, running brings together an array of elements, all of which need to be monitored and addressed for a positive experience. Ensuring you’re increasing your running time and distance responsibly, warming up adequately, choosing the right footwear and terrain, and focusing on your running form can massively impact your overall running journey.
Remaining aware of these factors, making some running assessments, and including non-impact cardio days for rehabilitation and stretching will ensure that running remains a joyous experience rather than a source of discomfort or injury.
