Fit at 41
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Well, it's been 4 weeks that calves have kept niggling after runs, and 2 weeks that hamstring strain hasn't recovered, so perhaps, although it is against my nature to rest a week, I should. Will continue swimming and dips/pull ups.
Stretching is the biggest issue, I don't, but I should.
thanks for your advice
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@pakman you offering?
or these? I'm currently using very thin light trail runners...
Not sure about this, but my intuition is that, once things settle down, some bodyweight calf raises (both legs) done slowly might help.
Yep.
Thanks for the lead @Bones , I'm here to help @Wairau
Depending on the severity of the strain:
- take 2 weeks off completely other than stretch and massage (get a foam roller if you can't get a pro)
- stretch (use stairs or a piece of 4x2 to raise the toe so the heel can get lower. Also do bent knee calf stretches
- bodyweight calf raises every 2ndor 3rd day, 1 leg at a time again with the heel able to get lower than the toe
Then:
- Dial the running right back and ease into it
- no speed, distance or hills for a few weeks
- don't run consecutive days
- start out with 2kms jog then walk 3kms, 2-3 days later up the jog by 1km.
- build up slowly
- keep the calf raises going, do these on the same day you run so you have complete rest days
Lastly, always run straight and get your first hit in early, even if it's late.
You're welcome
I gave it 4 days rest with stretching, had a treadmill run of moderate intensity, slightly sore calves so rested another day, then hill run with friends today. Flat jog was ok, run up the hill was good, then running down a flattish decline I got a grade 2 tear in small spot.
Very disappointing, I am trying to increase speed and endurance at the moment, it's a no go due to weak calves.Will revert to your advice.
@voodoo may I pm you for a little more discussion on this pls? -
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Don't want Ole Skin and Bones to feel unwanted, so I'll ask here:
How would you structure a 3 month workout schedule to improve calves?Mon. REST-stretch
Tue.
AM 30 m walk plus 10 minute skipping (straight leg), 30 calf raises, 5 minutes calf /ham stretch.
PM long swim+pull ups.
Wed. REST-stretch
Thu. AM 30 minute walk etc. // Night, 1 hour cardio slow jog on treadmill.
Fri. REST-stretch
Sat. AM 30 minute walk etc. // Max pull ups, Swim sprints & kicking
Sun. AM 30 minute walk etc. // 40 minutes hill repeats at MAX. -
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Don't want Ole Skin and Bones to feel unwanted, so I'll ask here:
How would you structure a 3 month workout schedule to improve calves?Mon. REST-stretch
Tue.
AM 30 m walk plus 10 minute skipping (straight leg), 30 calf raises, 5 minutes calf /ham stretch.
PM long swim+pull ups.
Wed. REST-stretch
Thu. AM 30 minute walk etc. // Night, 1 hour cardio slow jog on treadmill.
Fri. REST-stretch
Sat. AM 30 minute walk etc. // Max pull ups, Swim sprints & kicking
Sun. AM 30 minute walk etc. // 40 minutes hill repeats at MAX.Trade the skipping for a bike if you have access, stationary or real. Or a rower. Treadmill running excellent. Lose the Sunday hill sprints for 2 months at least, you'd want to be running 6-7km with no pain at good pace before sprinting up a hill.
Rest looks sensible
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30 odd km bike ride today. Might grab a bike when I'm home eh. Quite satisfying chewing up the time and kms without noticing.
road or mountain? I only have a roadie, which is great, but you hit the issues of safety, and time needed for a decent workout. You just can't beat a run for max benefit in time available
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30 odd km bike ride today. Might grab a bike when I'm home eh. Quite satisfying chewing up the time and kms without noticing.
road or mountain? I only have a roadie, which is great, but you hit the issues of safety, and time needed for a decent workout. You just can't beat a run for max benefit in time available
You can if a run is unavailable. I don't understand the first question.
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Oh yeah so my team won our intra-club "ready4rugby" tournament. Ended up really enjoying it and finally started to find my groove the last 3 or so weeks - agility is really coming back and legs no longer feel like cement. Finals day on Saturday was a blast.
We've got inter-club tournies going on too but not putting my name down, despite doing much better now it's not really my game so I'll leave it up to the kids. Really hoping we manage to get some proper rugby in at some stage though, feeling like I can make a good fist of it now.
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Oh yeah, 42 now. So last year was mostly good, weighed myself the other day and had slipped under 86, been doing fuck nothing in terms of serious exercise though.
Doing dry January just for the sake of it and kicking off the running again.
Didn't end up playing the interclub as they altered some of the rules, the nail in the coffin being that after the first touch instead of just throwing the ball above your head and then passing, you had to drop and roll over....in December...in the UK. Get fucked, I don't play touch to get muddy as shit.
