Avoiding Calf-tastrophe

Now that I am running four days a week, my leg muscles are tightening up. Honestly, it is probably because I don't stretch enough before and after my training runs. My weekly yoga class helps, but if I want to endue through this six month training period I need to get better at stretching.

In honor of my need to stretch, I came across this article on the Runner's World Magazine website. It is all about stretching your foot and calves, which have been my two problem areas lately.

The foot and ankle region is a common site for running pain - after all, it's the first point of impact. Elastic, flexible calf muscles can soften the shock down below, helping prevent injuries such as plantar fasciitis and Achilles tendonitis. These stretches should be used after every run: hold two seconds; repeat 10 times on each leg.

Soleus (inner calf): Sit with one leg straight and the other bent. Grasp the bottom of the foot on the bent leg. Keeping your heel on the ground, pull your foot toward your body as far as you can.

Gastrocnemius (outer calf): Sit with both legs straight. Loop a rope around the ball of one foot and grasp each end of the rope. Flex your foot back toward your ankle, toes toward your knee.

Achilles Tendon (attaches heel to calf): Sit with one leg straight and one bent. Bring your heel close to your buttocks. Keeping your heel on the ground, pull your foot toward your body.

Stretching: Foam Roller - 1 / Kimmy - 0

I am really bad about stretching before and after runs. So as a prepare physically and mentally for this marathon, I thought I'd get a couple tools to help. First I bought "The Stick". It's basically a stick with rollers on it that you run across your body. It helps compress and massage out any knots and lactic acid in your muscles. I haven't really used it much yet, but when I do I feel a difference. I'm definitely going to be using it more as my training progresses.

Another new tool I have is the foam roller. All I have to say is WOW... using that thing is rough! It's a large foam tube that you use to stretch and massage muscles. There are different positions you can do depending on the muscle group you want to work. I bought mine because I am starting to feel pain in my iliotibial bands after long runs.

The problem is balancing on a 6" x 18" foam cylinder and using your own body weight to roll and massage your muscles is not as easy as you think, even for someone who does yoga and considers herself pretty athletic/flexible. It was awkward and painful. In the end, it was foam roller - 1 / Kimmy - 0. But I'm determined to win the next battle. It's going to take some practice, but I'm sure I'll get used to it by the time the marathon rolls around in January.