Running

[Nicey]

Apologies if there is already a separate thread, could not find it, please merge if there is.

I started running 3 months ago and was really surprised how much I enjoy it. I signed up for a Half Marathon and my training was going right to plan. Until 3 weeks ago when I pulled or strained my left calf muscle. Since then I rested for 2 weeks, iced it, put some heat on it, did no running and then tried again about 4 days ago with a gentle run which went by ok. Yesterday I decided right I need to go on a proper run ( Marathon is in 12 days ) and I made it 15 minutes into the run and it tweaked again.

I had done a full 10 minute warm-up including walking and stretches, was wearing compression sleeves, but it went anyway. The first time it went it was noticeably cold here, also the last day also colder than normal. I tried to push through but, for want of a better word it Twanged properly and I could barely walk on it let alone run.
Today it just feels tight, I can walk on it but obviously not thinking about running.

I know a bunch of you are runners and just wondering if you had any advice. At the moment my plan is to not run on it at all and turn up race day and just try and get through the marathon. The alternative is to skip this one and build up my calf muscles with weight training, but after 3 months of hard slog and knowing I can do it in under 2 hours I feels like a massive disappointment. I have a very small inclination on how footballers could easily get depressed when injured, it really knocks you for 6 mentally when you put so much into something.

Anyway any advice is appreciated

[RoadEnd]

You probably already know yourself what is best. Maybe go for a short run a few days before. If you feel anything then skip this one. You might end up causing a bigger problem and be out for a lot longer.

You mentioned doing stretches before a run. Any warm up before a run should be dynamic movement rather than stretching. Not good to stretch cold muscles. However, you should always find time to do some stretches after a run.

For a good calf stretch, use the stairs. stand facing up a flight of stairs. With both feet on the bottom stair, inch your toes back until your heels jut off the front edge. Place your hands on an adjacent wall or grip a handrail for light support. Keeping your back straight, your head over your spine and your shoulders down and back, engage your abs and shift your weight slightly over your right foot. Slowly lower your right heel toward the floor, lengthening -- but not locking -- your right knee. When you experience a light stretching sensation behind your right lower leg, hold the position for up to 30 seconds.

Good luck - whatever you choose to do.

[Nicey]

You probably already know yourself what is best. Maybe go for a short run a few days before. If you feel anything then skip this one. You might end up causing a bigger problem and be out for a lot longer.

You mentioned doing stretches before a run. Any warm up before a run should be dynamic movement rather than stretching. Not good to stretch cold muscles. However, you should always find time to do some stretches after a run.

For a good calf stretch, use the stairs. stand facing up a flight of stairs. With both feet on the bottom stair, inch your toes back until your heels jut off the front edge. Place your hands on an adjacent wall or grip a handrail for light support. Keeping your back straight, your head over your spine and your shoulders down and back, engage your abs and shift your weight slightly over your right foot. Slowly lower your right heel toward the floor, lengthening -- but not locking -- your right knee. When you experience a light stretching sensation behind your right lower leg, hold the position for up to 30 seconds.

Good luck - whatever you choose to do.

[Mr Darko]

I know may be a bit late but and might seem a little ridiculous but it worked for me both times and didn't cost a penny (once like you with calf, and another time for the hamstring).

Sit on a hard floor (in my case the kitchen) and place a tennis ball under the injured area of your calf, then use your leg to roll the ball and let it massage your calf for a few minutes - not too hard obviously.