Unfortunately there is not a standard time frame to know with all certainty as there are so many factors as to how quickly one adapts to running. Since you are fairly new to running, I would recommend a solid 3-6 months before adding in another day. The reason, the body's muscles, joints, bones and connective tissues need time to adapt and sadly this adaptation takes much longer than our cardio-respiratory system's adaptation.
Fitness Minutes: (626) Posts: 16 1/8/13 3:44 P
Thanks everyone for the input and advice. I appreciate the feedback. I was afraid that it was a matter of too much too soon. I am very impatient with my running, however I am trying to really stick with the plan. I guess I was trying to speed it up a little. I will definitely dial it back to running every other day. When will I know when I can start running on a daily basis, which is my ultimate goal.
4.0 Inches Lost
Fitness Minutes: (72,333) Posts: 6,854 1/8/13 12:49 P
I'll second Nancy's advice as well. Also, I have recently been having some calf pain (not soreness, actual pain) and it was pointed out to me that the issue might actually be with my toe flexors. So I'm working on trying to strengthen my feet by doing some heel raises. In the process I've discovered that (due to an earlier injury) there's a significant different in my strength between the two feet. And of course it's the weak side where I'm having calf issues.
I was ok running short distances and every other day, but it was when I tried back to back days and speedwork that I started having issues.
Firstly, I would not recommend you run on back to back days for a few more months. The reason your body needs time to make the adaptation to running and this happens when you are not running. So not allowing enough recovery time may be an issue.
As for your calves....this may very well be related to the Nike Frees as they are a minimalist shoe which has no heal lift which can put stress on the calf muscles, therefore you will want to spend a little more time stretching your calves (both the gastroc and soleus) and if you do not have a foam roller (I prefer the Trigger-Grid Roller), you may want to consider investing in one.
I hope this helps!
Fitness Minutes: (626) Posts: 16 1/8/13 10:11 A
Hi all! I have just recently re-started running again after some setbacks. I decided to start over in my journey and have started with the C210K program. I plan on running a 10K by the end of this year. I am already signed up to run a 5K in March. Anyway, I am on W2D2 of my program and my calves are really sore after the workout. I run in the Nike Free+ because I don't like the heavy feel of regular running shoes. My workout is a 5 minute warmup walk - run for 90 seconds - walk for 2 minutes - 5 minute cool down walk. I started the program on New Year's Day and I have done a few back to back days of the program. I do two days back to back and then a rest day or cross training day. Any ideas on why I am having the soreness in my calves?
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