Runner's Calf Injury
I'm an "older runner," and as one know that it takes a bit longer to heal from an injury. I'm also an experienced distance runner who should practice what I preach to those I coach! So, when I suffered a preventable calf injury during a half marathon this past weekend, and with just three weeks until my marathon, I had only myself to blame.
There were two major contributing factors: overuse and dehydration. The point-to-point route is one of the most popular in the state as it is mostly downhill. The danger is not allowing your quadriceps to recover adequately from taking the downhill stretches too aggressively. I probably set myself up for the injury on the long, nearly 2 mile downhill inside the first half of the route. The weather was a bit chilly, enough to wear arm warmers, but nearly perfect for a long run and that first long downhill stretch felt great after the 3.5 mile uphill climb.
I didn't start feeling any pain until my thighs started cramping around mile 10 and I started feeling a little lightheaded. Right then, I knew I was going into dehydration. Even though I carried my own flask of fluid, I am trained to take advantage of every hydration station. But, I was drinking at every other station. Considering I've been battling dehydration all season, I should have known better than to skip a station. I started downing Gu for the concentrated carbohydrates, ShotBloks for the salt, and water at the remaining hydration stations. That got me through the final 3 miles. But, once again, I ended up in the Med Tent with locked leg muscles shortly after crossing the finish line (I still managed to come in under 3 hours).
Therapy has been a combination of sports recovery massage, hot soaks, ingesting lots of electrolytes, heat therapy, self massage and stretches. I went for an easy 30-minute walk this afternoon, which felt good, but my legs are still aching.
Bottom line: whether you're a distance runner, a recreational neighborhood walker, or spend a lot of time on a treadmill, remember to hydrate well, warm up adequately prior to your workout and stretch gently afterward, and always listen to your body. If you do incur a calf injury, avoid trying to continue through it. Take some time off for healing and gradually ease back into your activity.
Calf Muscle Strains and Achilles Tendinitis: Prevention and Treatment
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Alysia, I'm so sorry to hear about your calf injury, but am proud of you for the half marathon! That's a huge accomplishment and I know you were a bit nervous about it in the last week or so.
Will the injury prevent your training for the marathon?
Thanks, Diane! If I have to, I'll walk the marathon. My legs have felt fine enough to take a couple of 30-minute walks with the group at work this week, around 2 miles each time. My team has an 8-mile training run on Saturday, but I'll probably walk it, just to be safe. :))
Walking the marathon -- that sounds really interesting to me!
Are there people who just do that specifically? Who train to walk marathons? If I worked at something like that, would I have a lot of company?
How many hours does it take for a fairly fit person to walk a marathon? (I used to be a runner, and miss it still, but my knees just can't take it.) Would almost any marathon training group have people who just want to walk it?
Funny how exciting a prospect this is to me. I do miss the trail.