Calf Raisers

Muscle Tightness and Pain

Exists. I'm a firm believer that exercise reduces muscle pain and soreness, overall. I'm especially a fan of weight lifting in this regard. I have found that a regular weight lifting routine helps alleviate shoulder and lower back muscle pain from sitting at a desk too long or cycling long distances. It could even help pain from running!

It isn't instant, and it isn't magic. The benefits of weight lifting take time and consistence.

Calf Soreness

My calves have been playing catch-up ever since I switched to minimalist running in 2011. Ice baths and massage are part of the recipe to aid in the healing and strengthening. If you've been running for a long time on your heels, your quads and hamstrings are going to be way stronger than your neglected calf muscles. Calf muscle pain will be a limiting factor in your running and training.

Aha!

So weight lifting helps with muscle pain... and your calf muscles hurt. May I suggest a weight routine for your calves? While running in itself does strengthen your calf muscles, adding in weekly weight workouts will help speed the process.

Required Supplies:

• 1 to 3 inch high step
• Something heavy (weight, brick, big rock)

For my supplies I have found a 2-by-4 scrap and a kettle bell. I recommend doing single legged calf raisers with equal numbers of repetitions on each side. This way you ensure a more symmetrical workout. You will likely find at the start that one calf is slightly stronger than the other. In time, they will even out more.

Start out with just a your body weight to get the balance down. Use a wall or tree to steady yourself as necessary.

Slowly and smoothly raise yourself up over the course of 1 to 2 seconds.

Hold at the top for 1 to 2 seconds then slowly lower with control. Once you can do 3 sets of 10 raises on each leg with your body weight, I recommend adding weight so that you can manage only between 5 and 10 repetitions in each set. The number of repetitions you do in each set is up to you, however.

Here I am using just a single weight so I can still use my other hand to help with balance. You can also hold a weight in each hand.

Finally, BE CAUTIOUS and aware whenever holding weights over 10 pounds or so. Keep your back straight and your ab and back muscles engaged to support your spine. Slouching, arching, or rounding your back is an easy way to injure yourself.

There are also calf exercise machines available at some gyms. In general I am not a fan of these. The reason being that they make balancing way too easy so some of the calf muscles dealing with holding you upright may miss out on a solid workout. As you strengthen your legs you should eventually be able to do single leg calf raises without the assistance of any balance support.

Action

Do 30 body weight calf raisers on each leg.

--Coach

Some Notes on Breathing

Respiration

When you're running, you are a machine. Your body is respirating to convert glucose into the energy needed to move your muscles. There are two ways to convert glucose into energy: aerobic and anaerobic respiration.

Simply speaking, aerobic respiration combines glucose with oxygen and water which results in carbon dioxide, water, and energy. Anaerobic respiration converts glucose to energy without oxygen resulting in lactic acid. Here's the kicker, anaerobic respiration is, conservatively, around one-fifteenth (this number is somewhat debated) as efficient as aerobic respiration since a lot of the energy from the glucose ends up in the lactic acid.

This page offers slightly more insight if you are interested:
http://www.diffen.com/difference/Aerobic_Respiration_vs_Anaerobic_Respiration

Don't confuse respiration with breathing. Breathing brings oxygen into the body which is delivered via red blood cells to muscle cells which finally do the aerobic respiration. If the cells don't have enough oxygen on hand, they will anaerobically respirate.

How can you help this process while running?

Answer: breathe correctly. Maintain a relaxed upper body while running. Breathe with your diaphragm by allowing your belly to move in and out. See photos below.

Chest breathing happens here.

Diaphragm breathing happens here.

How are you breathing right now? Likely with your diaphragm since this allows the most lung capacity and takes the least amount of energy. When exercising, those two facts are still true. Remember, getting oxygen in the lungs is just part of the process, however. Blood cells still need to be pumped by the heart to the lungs and then to the muscles. It takes training and time for your body to adapt to doing this process better while running. Breathing correctly is only one link (and and important one!) in this process of delivering energy to your muscles.

Final Tips

When running, focus on breathing out. Blow all the air out of your lungs each breath. Don't worry about breathing in, the body will trigger this naturally. By fully breathing out you will be more relaxed and utilize more lung capacity.

Try for a breathing rhythm that matches your running cadence. 1 breath (breathe in, then out) matches 2 paces (left step, right step, left step, right step).

If you are gasping for breath or unable to control your breathing, you are past or getting close to your aerobic threshold where anaerobic respiration will start occurring in your muscles. This is fine for a sprint, but don't expect to be able to cover long distance anaerobically.

Action:

Think about your breathing on your next run.

-- Coach

Looking Back

Here is a neat technique for minimalist transition training: run backwards. How do you run backwards? On your toes of course. It's nearly impossible to land on your heels running backwards while staying upright. Go ahead, try this right now.

The truth is, once you're landing on the balls of your feet, you can run any direction you want including forwards, backwards, and even sideways with practice! This is good as it shows you how nimble you can be while running. Don't be one of those runners who complains about cobblestones or uneven sidewalks. A couple bumps and rocks add spice to your runs.

Find some place without too much traffic or too many people, perhaps a grassy field. Can you run backwards for a block? How about a half mile? Run backwards for a mile then apply everything you learn and feel the the forward type :-)

The Benefits of Trail Running

I learned to run on my toes at Santa Teresa. I was forced to run on my toes at Santa Teresa which made learning easy. 

My favorite set of trails. (Santa Teresa County Park, San Jose, CA)

What trails do

Trails do many things for your feet versus concrete including:

• Protection from my impact
• Strengthening of foot muscles (think uneven surfaces)
• Bruise/toughen feet (think rocks)

Trails do many things for your running technique versus concrete including:

• Force well-placed steps
• Challenge you to dynamically adjust stride length (sort of like that last thing, but not exactly)
• Allow the use of different muscle groups (think uphill and downhill)

Trails let you do many things for your running versus concrete including:

• Add spice (think nature, hilltop views, wild hogs chasing you, etc.)
• Avoid direct car exhaust and traffic
• Lose yourself in a rhythm.

After running on trails, you won't be one of those whiny marathoners who complains about cobblestones or slanted roads.

Up above the concrete and traffic

Smooth Trails

Smooth trails are great for developing your feet if you've just switched to minimalist shoes. Often, at first, after runs you will feel pain on the bottom "bones" of your feet from impacting the concrete. (We're talking about the forefoot here. No heel striking!) A hard dirt trail is much softer than concrete. A soft dirt trail is much softer than a hard dirt trail.

A smooth trail up a gradual slope

Rocky Trails

Rocky trails are awesome and exhilarating. Initially, full mental concentration is required to place each step on a stable, grippy surface as the ground flies underneath you. Keep your head up for low hanging branches too!

I was actually just walking with my camera gear. No running shorts today.

Rocky trails like these force you onto your toes. Plodding along on your heels just won't cut it. You need to maintain your agility on the slipping gravel, turning rocks, and occasional mossy stone. This helped me realize over a year ago the right way to run.

Steep Trails

Steep trails (or steep sidewalks if you live in San Francisco) are great for exercising the limits of your toe running technique. Steep uphills keep you on your toes whether you like it or not. It would take conscience effort to get your heels on the ground on a sufficiently steep uphill. Don't force it, let your body move naturally. When you get tired on uphills, never walk. Keep your running form (steps and cadence) by taking shorter strides. You may be moving at a walking pace, but you will be doing it with good running form.

Steep downhills are one of the hardest things to run on/down. The ground inclination means that it will take some effort to ensure the toes are contacting the ground before the heel. What's worse, the foot will have less flex room when lowering toward the ground for shock absorption. The solution is to keep the knees bent and take short quick steps. Shorter steps reduce total impact, and using your knees takes some of the shock off your feet. When you can run downhill smoothly, you have accomplished something great.

Yes, it's possible to run both up and down unusually steep trails

Rocky Steep Trails

Steep trails with rocks are one of the worst things you'll ever run on. (What else is there... snakes, coals, lava... ) Going uphill you are tired but still need to watch out for loose ground and uncomfortable pointy things. The trick is to use short quick strides landing directly under your center of gravity. Even if the rock you're stepping on shifts a few inches, you should be ok balance-wise.

This hill kicks my butt every time

Downhill can be even worse. Land on a loose rock and you will likely slide a ways. Be cautious on these downhills. A few seconds faster isn't worth cutting yourself up. Take very short, quick steps so that if your planted foot slides, the other foot is nearby to save you.

The same hill as in the photo above, looking downhill

Apply this same advice for rocky trails to slippery, muddy trails as well. Short steps will allow you to keep your speed while keeping a backup foot ready when the planted foot slips.

Mudslicks act like gooey gravel

Tips

Run responsibly out on trails. If you twist your ankle or break a hip, it might take you awhile to get home. Take safe lines (a path along a trail) through rocky sections and don't open yourself up to falls, cuts, and bruises. Have fun running up hills that aren't possible to run on.

Don't step on loose rocks on the trail. Go around rather than over.

Action:

Go run on a trail!

-- Coach

Some Running Inspiration

"You can never cross the ocean until you have the courage to lose sight of the shore" -- Chistopher Columbus

"Running" Magazines

I get pretty upset when I read "running" magazines. Today, they feature "minimalist" running shoes, most of which feature gobs of padding and a giant caveat like "nice flexible sole but only for soft trails!" For tradition or liability's sake, these magazines won't yet leave the padded shoes in a donation bin.

How can you convince yourself there is something better out there? My number one recommendation is to try it for real. However, it might take a year or so before you really start to feel the benefits of running the way you're designed. In the meantime, read some books that will tell you how awesome running on your toes can be!

Born to Run by Christopher McDougall

I consider this book to be a sort of running bible. It is not a how-to-run book per se because it goes deeper into running lifestyle. It's also a crazy good story.

The Best Book On How to Barefoot Run by Charlie Reid and Josh Leeger

This book literally goes through strength drills and stretches to get you out on your feet building muscle in a sane, structured fashion. It's a quick read that progresses in a natural order. I disagree with some of the methodology because I believe in a more forward approach to learning how to run: trying it, doing too much, realizing how dumb it was to run so much so soon, repeating.

Ice and Massage

...will save you from most screw-ups. If you feel sharp, intense pains while running, just stop. Blogs and books should be running motivators, not limiters. Let your own body be your limiting factor, but stay on friendly terms. Take time off and let the injuries heal. Try out techniques that other people have found work for them and see if they help you. Don't get stuck in a rut or stop believing that you will enjoy running.

Action:

Try some running technique you haven't.

-- Coach

Feet

Feet are Key

Shoes don't matter when running. Shoes may do several things to your feet while running including:

1. Cause blisters
2. Constrict/restrict movement
3. Force unnatural foot angles to the ground

Shoes may also do several useful things for your feet while running including:

1. Protection from thorns and glass
2. Reduce blisters :-)
3. Soften the concrete (however, this isn't necessarily the best thing)

So here's the deal, protect your feet by wrapping the bottom in a thin piece of rubber and the top with a mesh or light leather upper. This does several good things like protect your toes from sticks and thorns and the balls of your feet from the previous and more. Shoes can be a really good thing for protecting your feet from the right things.

Avoid extreme shoe padding. Look for a shoe with heel padding that is equal to, or nearly equal to the forefoot padding in height. I've found this allows the most natural foot motion when you aren't willing to run barefoot. At all costs, avoid the gigantic heel wedge found in most running shoes. This severely limits heel motion which in turn disables the calves from offering their natural shock absorbing abilities.

Some examples of decent shoes include New Balance's MT-20/WT-20 and the two shoe models made by Skora. I'm not endorsing these shoes per se, but I have trained and run half marathons in each and found them acceptable. What you need is a flat shoe that stays out of the way of your feet. Avoid shoes are are too squishy or that have weird sole protrusions as these will interfere with what your feet want to do naturally.

A thickly padded shoe will hide your bad form from you. A thin shoe will train you to run lightly on concrete because it will hurt if you don't :-) I initially felt minor bruising on the bottom of my feet when I started running in thin shoes, but, gradually, my feet became tougher, my form became better, and that pain disappeared.

In a pinch, try using some racing flats as your starter shoes.

Lazy Toes

While running, it's important to maintain relaxed muscles. While running, it's imperative to maintain relaxed muscles. While running, relax.

Relax.

After landing on the balls of your feet (really, the two contact points behind the big toe and little toe, your foot's like a tripod if you include the heel) and allowing heel to lower in a controlled fashion until it slightly touches the ground, RESIST THE URGE to curl and dig your toes into the pavement for a push off. Doing this will cause two bad things:

1. Blisters on the front of the toes (Symptom A)
2. Pain in the toes and calves due to muscular knots (Symptom B)

Everybody seems to make this mistake initially when changing running styles. Make a conscious effort to either float along without pushing off or to push off from the balls of the feet while keeping the toes relaxed. Lazy toes.

Lazy Feet

There's no need to point your toes to the sky... ever. While running, keep your toes pointing toward the ground. A stride should generally work like:

1. Balls of foot contact the ground directly under or slightly forward of the body's center of mass.
2. Balls of foot press down fully into the ground. This should feel like you are grabbing the ground with your foot so you can pull it behind you, as if you were on a treadmill.
3. Let the heel sink down to the ground as the calf muscles relax. Let the heel touch the ground if it's comfortable. On steep uphills, the heel may not reach the ground. On steep downhills, it may take extra work to keep the heel from slamming into the ground. You control the heel.
4. Raise the heel off the ground and kick your leg back at the the primarily the knee but also the hip. This is forward propulsion. You do not dig your toes in to do this. This force should primarily come from the balls of your feet.
5. Go back to Step 1 using the other leg.

In that list, there is no requirement to keep your toes arched to the sky. After a foot pushes off, let it droop toward the ground. To point it up is a waste of energy. This is called running with your toes pointed down. It's efficient, and it reduces muscular knots in your feet and shins.

Action:

Find a track. Run barefoot for 1/4 mile with relaxed feet and toes. This is how running should feel.

Finally, you must use this advice at your own risk. Some advice will go against conventional wisdom and doctors' advice. I am not a doctor and do not claim to be smarter than a doctor; I am a coach.

-- Coach

Muscle Maintenance

There are two things: Running and Recovering

"Once you've started a radically different running style, your body will hurt in places it hasn't hurt before." -- Coach

After my very first, measly two-mile run in my new pair of running flats on my toes my calves felt

1. Tight
2. Swollen
3. Pissed

In this situation stretching doesn't quite cut it. My philosophy is basically that stretching can't attack the knots in the muscle as directly as other means such as rolling or massaging. In fact, stretching may just overstretch surrounding muscle making it pissed as well. Stretching is good for flexibility and looking "sporty" but doesn't target knots like a pointed elbow rammed into the leg muscle.

I won't be backing up these claims with any links or journal references. If you doubt anything, check it yourself. This will have taught you another key lesson: doubt what people say: take interest in finding your own solutions.

Muscle Fixing Tools

Massage Therapist

A sports, deep tissue, or trigger point massage is one of the most effective means of knot reduction and restoration of damaged muscles. Massage does neat things like release clenched muscle fibers and encourage blood flow. This isn't a fluff-and-buff massage. It's going to involve gritted teeth and an elbow slicing through your mangled muscles like a homestead plow. After a couple recovery days after the massage, you'll be able to celebrate by screwing up your muscles all over again by running more. Repeat.

Foam Roller

This little guy brings muscle torment to the masses. When you can't afford to get a massage every day, either money-wise or time-wise, use a foam roller. Sticking to the running genre, a foam roller is great for reducing knots and muscle tension in the quads, hip flexors, and glutes. Check youtube for howto's My favorite roll is a side plank with the roller starting at the knee followed by slowly sliding down the roller as it crushes the I.T. band all the way to the hip flexors. The Steam Roller.

The Stick / Rolling Pin

The Stick is a handheld rolling device. It's a mini steam roller for muscles you can't quite steam roll, such as your calves.

A generic google search about using the stick on your calves.

I still haven't invested in an official The Stick yet. A $5 rolling pin can accomplish the job and I've stuck with that for now.

Lacrosse Ball

This is a hard, round object. It's used for digging into muscular tissue with your body weight to release knots. I keep one under my desk to roll out my arches while I'm writing blog posts about rolling out my arches. As a bonus, the lacrosse ball can also be used for your shoulders. Get creative and substitute a large bouncy ball or golf ball.

A generic google search about lacrosse ball foot massage

Trigger Point

We're traveling off the deep end into psuedoscience. Here's the deal: sometimes what feels like ligament or joint pain might actually be muscle pain that is being projected to those areas. Massage the pissed muscle and the joint pain goes away like magic. Psuedoscience. This isn't doctor recommended, but it's at least worth a read. I've found that massaging my calf can lead to toe pain relief, WTF.

The Trigger Point Therapy Workbook

Recover Like a Pro

Pro athletes get all sorts of awesome things like post workout nutrition, ice baths, and massages. Woah. Wait. You've got a foam roller and stick now. You've got ice too? Throw 2-3 pounds of that in a bathtub with cold water. Sit down in that tub for 10 minutes with your legs fully submerged. This is an ice bath and, afterward, your legs will thank you. Ice baths reduce muscle inflammation like no drug could, no drugs required. When you just have sore lower calves or feet, I've found a 5 gallon bucket of ice water works wonders.

Action:

After your next tough workout, recover like the pros: ice bath, foam roller, stick, massage. If this seems like overkill, remember, the faster you recover, the sooner you get back out there running, becoming Zen.

Finally, you must use this advice at your own risk. Some advice will go against conventional wisdom and doctors' advice. I am not a doctor and do not claim to be smarter than a doctor; I am a coach.

-- Coach