RUNNERS: Sore Tight Calves? Here's WHY

Join coach Eric Orton, author of The Cool Impossible and world renown coach in Born To Run, as he discusses training, performing, and all things running.
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Eric is the former Director of Fitness at the University of Colorado Health Sciences Center, world renown running coach, international speaker/author, and has operated his online coaching business for the last 20 years.
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Eric's Personal Coaching, Camps, Run Form Consulting, and Training Plans:
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Eric's book, The Cool Impossible:
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[@Ana_dee]

Why is running so damn complicated wth

[@CraigKeene]

First, I’d like to say how much Coach Orton’s book and videos have helped me with my running. I can’t thank him enough for all the information he’s so graciously passed along. 🙏 When I got back into running about four years ago, I hired a running coach to assist me w/ improving my technique. First thing he did was take a video of me running laps around a track. Then he had me remove my shoes/socks and instructed me to run about 100m. He then sent me a side-by-side video showing the shoes on vs. the barefoot running while also making comments concerning the difference in my form. At that time, I was a slight heel striker w/ shoes on, but when I took them off, it was almost like I couldn’t heel strike even if I tried. He recommended, amongst other things, that I occasionally run w/ shoes off. I soon transitioned from my running shoes to running in sandals. It was a gradual process, and my legs/feet were very sore at first. I’m definitely not a nay sayer of running in standard running shoes, and I’m not here to argue about which is better, because I know there is no correct answer to this. I just wanted to post my experience and pass along how much both implementing running barefoot style into my routine combined w/ all the insights in Eric’s ‘Cool Impossible’ has helped me become someone who can run 5-6 days a week, and I can now say I truly look forward to each and every run. Thanks again, Eric.

[@ninjasalsa3152]

Great deal of information, literally saw all my terrible form in one video. Thanks

[@BornToRunCoach]

Lots to dive into on the channel. Thanks for watching and run strong

[@SINCERE1]

Thanks for the video but you gotta make it shorter I CANT SUB TO THIS LIFE US TOO SHORT !

[@jenniferchoi7027]

TY so much for this video! I’ve always had issues with my calves while running. I start off really loose and then 5 minutes later they get super tight. So this video was excellent! Needed to see this video and it was very helpful! TY for sharing !

[@prasadkadwaikar331]

Thanks Eric, I'm beginner and this is helpful.

[@Kelly_Ben]

Great explanation of how cadence affects stride, no video has ever gone into that aspect. Just found you, subscribed!

[@louissatt8497]

Simple ! The Soleus muscle gets long and weak in runners, I found the answer but leave it to you to find out how to strengthen it up. 84 now but have V75 parkrun time of 23.04

[@chumpyonion]

Watching this while outside, had to stop running after not even 1km because my lower calves got so tight and hurt so bad. Tried a higher cadence, landing a bit more to the back of my foot and running more upright.. it didn't start to hurt again but I'll have to test it out... My calves are never sore after running, they just hurt so bad while running and get immediately better when I stop and walk 😭 wanted to do a 5k next week, guess I'll cancel that unless I get this sorted out by Monday 😂 (it's Thursday evening rn)

[@Schaapje123]

Another great video. Thanks. I had issues with my calves when I switched from Nike Pegasus to Altra too fast. Went back to Pegasus and the problems slowly stopped. Now I'm doing your 5 months program without calves problems. By the way: I'm 64 years old. Maybe try the Altra's once a week on an easy run. Love the Altra's! Like the toebox.

[@BornToRunCoach]

Yes I would definitely try the Altras for your recovery and zone 2 runs. Thanks for your interest in the training plan and wish you great success for the marathon. Keep us posted.

[@JD-dm1pr]

Thanks Eric, you've given me some things to think about on my run this afternoon. Best wishes from Sydney, Australia.

[@999llwj4]

Aussie Aussie aussie

[@nautikient2151]

Eshay lad

[@nautikient2151]

@@999llwj4 vegmite vegemite vegemite

[@leandrodivera]

Man, this is the best video I've seen on the subject. My calves are sore after my first 6K with barefoot shoes and forefoot strike. Even with 3 months adaptation prior to that, I spent 2 days walking around like a zombie after the run. Watching this I realized that I was not using the heel tap correctly. I was focusing so much on using the forefoot that I forgot to do the second part of the movement. Can't wait for my calves to heal so I can try again the proper way. Thank you so much for that Eric!

[@andgar7909]

I don’t know how to get to the issue with my left calve,its getting so tight during and after running I don’t enjoy the sessions anymore. While running,i observe that left foot is not arching the same way the right does and doing the drills when i jump on the left foot only i feel clumsy and i just want to switch to the beautifully -performing-right -foot. Coach Eric/ anybody any ideas? Pleaase??

[@janferkl7649]

Thank you for the video. I really like your book and channel. My personal problem is tight quadriceps. Would be greate if you could drop some knowledge about it too.

[@BornToRunCoach]

Great topic for a future video Jan. Also take a look at some of my videos on downhill running, as that can be applied to all types of running and quad related dominance. Thanks again for watching and glad you enjoyed the book.

[@markthomasson5077]

Excellent…how can something as simple as running be so difficult! Pushing your hip forward definitely helps. As does kicking your foot up under your bum.

[@simonloo1588]

Right dominant calf pain chronically because left is flat feet and right is normal, so excess weight is on right and I also forefoot runnng

[@magiclazo7606]

Very informative video! Just what I needed. Thanks for the help, Coach!

[@leefont6116]

Nice. Thanks for the tips. I just figured it was because I'm overweight (50lbs), and trying to transition into running every day. I'll have to keep watching myself.

[@ieeetransoncircuitssystemf1101]

excellent, helps a lot. indeed low cadence is the problem for calf.

[@drumrunner72]

Great video thanks for posting. I've got a constantly sore, tight calf but only ever on one side. On yesterdays run it completely cramped up!

[@calinoprea8190]

so mistake number 1: weak calves and running on toes.

[@birdepack7283]

Thank you! Helped clear things up a lot for me

[@LMCPresentations]

This is very helpful. Thank you.

[@prc1064]

Great! Exactly what I was looking for. Guess I'm probably doing these three errors at the same time 😂 Checking on that tomorrow

[@GorgieClarissa]

welp... looks like i have to start recording how I run.... because i don't know what i'm doing!

[@phennexion]

This is great, thank you!!

[@magiclazo7606]

Very helpful video! Super informative. Thank you!

[@Copaloma]

4:00

[@hannahminas7848]

Thanks a lot! This is the first time, I hear about the too high cadence issue. I have a very high cadence naturally (90-95) as I am rather small. I'm working on increasing stride length and getting more power in my lower legs, but will definitely give "driving the feet into the ground" and taking off more forcefully a try!

[@BornToRunCoach]

Awesome. Dont lose your high cadence, but add some force with it and things should really happen then!

[@shaunacastillo4593]

Wow makes sense thank you

[@speakupreality633]

I'm over weight, right calve right tightness only, only few days of pain, when do recommend starting running again after having this happen? Only started running again few weeks ago

[@NielKnoblauch]

It works! I've struggled with this exact thing. On today's run I did 2 things: 1. Increased by cadence to 88-90 (from about 75) 2. Ran with less ankle flexion (i.e. stronger/stiffer feet & ankles) For the first time after a 10km I felt good and keen to keep going. More sustainable running. Epic advice!

[@TAPnRACK_SEZ]

Is that 188-190? 88-90 is ridiculously low

[@nicedragon5428]

1king per foot

[@NielKnoblauch]

Yep, per leg

[@borisfaucon4959]

As usual it's a pleasure to watch your video! Very complete & useful. Keep going Coach ;)

[@BornToRunCoach]

Thanks as always for watching. Be sure to send some topic ideas you might me to cover. 🏃‍♂️💪 my friend!

[@joweb1320]

Any ideas about a painful ball of the foot by the 2nd toe in. Just woke up with it one day. It is still painful after a couple of weeks.

[@akamanonthemoon]

This was a good video for me. I was a heel striker and have been working on forefoot running with low distances of half to 1.5 miles to start though then I threw in the added of going from a Hooka shoe to the Xero Born to Run Zellen which caused my calves to tighten up and achilles to become painfully tender on Right leg. I have purchased a pair of Altra Escalante Race shoe thinking it may be a lesser transition. I was also dealing with plantar fasciitis on Left foot which I contributed to wearing the Hookas all day at work. That has become a little better when going to Xeros at work. I have been stretching and massaging the calves along with some IFC E.Stim with ice pack treatments. Wearing a dorsiflexion brace at night for Left plantar fasciitis which has made my foot less painful the first few steps in the AM. So after the runs in the AM with distance depending on how the achilles on Right felt I have been returning to home and riding my Peloton bike to keep the endurance up. Also can't find 90 day program in your Traing Peaks app?

[@barryward6632]

Force production!! Watching you basically straightening your stance leg to produce force production has DAWNED on me.

[@KevinPichette]

Yes, thanks I didn’t realize I wasn’t allowing my heal to land.

[@janewhitzend688]

Would these mistakes also contribute to ongoing issues with shin splints too please?

[@BornToRunCoach]

Yes definitely, especially within cadence and the forward knee issue. Focus first on seeing if cadence is an issue and work on that.

[@janewhitzend688]

Born To Run Coach Eric Orton thank you. Cadence is improving and almost there . I made big effort this morning and it definitely helped. Thank you.

[@BornToRunCoach]

@@janewhitzend688 keep at it. Cadence takes time to develop muscle memory.

[@ichbindarren]

I love my pearl izumis!

[@BornToRunCoach]

They were good ones. Trying to make them last as long as possible.

[@alexwalkerpn1fdn834]

My calves get wrecked even I run while pushing my son in his stroller! Slows me down and messes up my stride

[@alessandrosarcia]

Eric, thank you for the explanation very clear.I have and I did everything you said in the video. I will try to correct myself as you explained. The only thing I do not get is ho to do a slow run with a 180 cadence without lifting the knees ... but anyway ... Thank you

[@BornToRunCoach]

This is where the strengths skills and practice from the book come in. So focus on training for better leg Stiffness to help easy running cadence improve thru time. Lots of recent videos on this.

[@macusgeorgiev9821]

My calves hurt. To me it seems I am using them too much, and not enough the other muscles. Trying to figure out a better running form for myself.

[@BornToRunCoach]

Lots here on the channel about this, dive in. You might be keeping your heels elevated off the ground.

[@terrytarpening9456]

If I keep my cadence high it also increases my heart rate no matter what I do or try (breathing techniques etc) and I’m trying to keep my HR between 140-150. How to effectively increase cadence without increasing HR?

[@BornToRunCoach]

Increased cadence comes from better leg stiffness and efficiency.

[@simonloo1588]

When I get tired I will slouch and form from TOP to legs get mess up, so is the run usually

[@sushantgalwankar4846]

Subtitles cover your moves

[@ObjectiveGamer]

This is an incredible video

[@NielKnoblauch]

Thanks for the tips! I've had persistent calve issues in the one side. My cadence seems to be around 75 spm (per foot), so something to work on for sure. Running taller is also a good tip. Cheers!

[@tniles408]

Do you think uneven terrain for trail runners can cause bad cadence and therefore calf pain?

[@BornToRunCoach]

Sure, just doing hills and vertical alone, especially with lower cadence will tax the calves. And trails will produce a lower cadence, coupled with poor strength can cause more knee flexion. Work on improving leg Stifness to help get off the ground quicker to help. And practice having higher cadence on climbs and hills.