Running

Most runners agree that running is a rewarding sport that makes you feel better both physically and mentally. In fact, research has proved that running can strengthen your knees, back, and legs, as well as improve blood pressure, and even elevate your mood. However, just like with any other sport, there are downsides to running. A common problem that both beginners and long-time runner’s face, is experiencing calf pain during or after a run. If you find yourself asking “why do my calves hurt after running?”, read on.  Why do your calves hurt while and after running? In order to avoid calf pain from running, it’s important to first understand why your calves hurt during or after a run. 1. Overloading the calf muscles As a runner, you may have heard a litany of motivational sayings like ‘run like there’s no tomorrow’ or ‘never give up’. While it’s great to push yourself to achieve new limits, if you happen to push yourself beyond what your body can handle, your calves will get overloaded, leading to potential injuries and muscle soreness. 2. Skipping Warm-ups Another reason your calves hurt after running can be because of a lack of warm-up or an insufficient warm-up. Without warming-up before a run, your calf muscles will be cold and tight. This will make you vulnerable to injuries and soreness. Warming up with dynamic stretches such as lunges and jumping jacks before a run can increase body temperature and ensure an efficient run. 3. Dehydration If your calves hurt while running, it could mean that you’re dehydrated. Dehydration can reduce blood flow to the muscles, causing muscle cramps. If your calf pain is a result of dehydration, simply drinking water can cause the pain to subside. 4. Improper Running Form Beginner runners with improper running form may notice that their calves hurt while running. In order to avoid calf pain during a run, try to maintain a proper running form by looking ahead, relaxing your shoulders, maintaining a good posture, and avoiding over-striding.  How to Stop Calves from Hurting when Running In order to achieve new limits while avoiding calf pain, you need stronger calves for running. Here are some simple calf strengthening exercises for runners you can try:   1. Calf Raises Stand with your feet together Lift your heels off the ground and stand on your toes. Hold this position for a few seconds Slowly drop down to the initial standing position 2. Jump Rope Equipment needed: a jump rope Stand with your feet together Jump over the rope, landing on your toes (this can strengthen calf muscles for running as it engages the calf muscles with every jump) 3. High Knees Stand with your feet hip-width apart Lift up your right knee to your chest As you bring our right knee back down, quickly lift your left knee to your chest   The Best Calf Stretches for Runners Calf stretches are just as important as calf strengthening exercises for runners. Without stretching your calves before a run, you are more likely to experience pain during or after a run. Below are a few calf stretches you can try. Make sure to do these calf stretches after running during your cool down as well.   1. Standing Calf Stretch Stand facing a wall, making sure that you are a few steps away from it Place your hands against the wall at shoulder level Bring your left foot forward with the knee bent Make sure to keep your right leg straight and both feet flat on the ground Hold for 20 – 30 seconds Switch legs 2. Seated Calf Stretch Sit on the ground with your right leg extended in front of you Lean forward and grab the ball of your foot Gently pull your foot towards your body. You should start to feel a stretch in your calf muscles Hold this pose for 20 – 30 seconds Repeat with the left leg   Recovery Tips After Running RICE (Rest, Ice, Compression, and Elevation) is recommended to immediately deal with pain after a run. Resting will allow the calf muscles time to recover, applying an ice pack on the sore area can reduce inflammation, using a compression device like SPRYNG will help to promote blood circulation to the calves, and elevating the legs can further reduce inflammation. Learn more about RICE here: ‘Leg Pain and Recovery – A Snowboarder’s guide’ blog article.

Running is possibly one of the easiest sports anyone could do. All you have to do is lace up a pair of shoes and voila! You are ready to run. However, if you are getting serious about your running, and have set specific running goals to achieve, this simple sport becomes a little bit more technical. Leg cramps while running and sore muscles from running are some of the most common obstacles any distance runner would face. What causes leg cramps while running, though? Simply put, it is because your leg muscles do not have important fluids and electrolytes (calcium, magnesium, potassium, and sodium). But all this can be easily avoided if proper nutrition is in order and a correct workout followed by a post-workout routine. Correct Warm-up Whether it is a speed set or a long easy run, you must get in a good warm-up before the main workout. This may vary depending on the particular workout you have to perform. Regardless, a warm-up is necessary because it gives your muscles the chance to loosen up. Whether it is dynamic stretches or special running drills, you have to make sure this is done properly. However, make sure that you do not overdo it, since it can lead to exhaustion during the run. One other thing that should be kept in mind during your warm-up is hydration. Failure to drink sufficient amounts of water will lead to cramps and stitches all over the body when performing the main workout. Following the Workout Schedule Sticking to the workout schedule is a must; since it is based on your body’s limitations. In other words, do not go all guns blazing in the beginning because you will hit the wall, as they say, mid-workout. Do not do more than what you are supposed to either since you are risking not only cramping but injury as well. Make sure you keep to a manageable pace and take in lost electrolytes regularly during your run. There is no exact science proving when you should hydrate during the run, since everyone has different capabilities. So listen to your body during your workout. To be on the safe side, have some energy bars on you, just in case your body starts overworking. Even if you do experience a calf muscle cramp while running, the intake of electrolytes at regular intervals will quickly reduce the pain, since the legs are replenished with essential fluids. Post-workout Cool-down You are now done with your main workout, but your calf muscle hurts after running, what went wrong? Nothing. Running is an impact sport, and you are bound to experience sore calves while running, since that is a muscle group that takes a lot of the ground impact. Once you are done, take a few seconds to rest and continue to do a light jog. This helps in flushing out the excess lactic acid in the calf muscles, which is responsible for calf cramp. Running slow after the main workout will also allow your heart rate to gradually drop down to a more stable level. An easy 5-10 minute jog would suffice as a cool-down. Stretching and Recovery Follow your cooldown with a good stretch session to further flush out the lactate build up in your legs. Remember to stretch your quads, calves, glutes, and hamstring. Throw in a little bit of yoga positions too, as it helps in stretching out other muscle groups. That is not the end of it though. Expect to have sore calves after stretching as well. To make the recovery process faster, make sure you have a balanced protein diet and incorporate the use of recovery tools. Active Compression Through SPRYNG For this, SPRYNGs should be at the top of your list, as SPRYNG’s active compression helps in circulating pooled blood in the calf muscles by mimicking the natural muscle contractions. This, further aids in flushing out any excess lactic acid from the leg, and enhances the muscle recovery.     By following a structured routine like this, with good nutrition and adequate rest, cramps that occur while running would be a thing of the past.

Being confined to the walls of our homes or apartments is something that is new for all of us. While this period may seem unnerving to some of us, what if we just took a moment to appreciate some of the good things that have resulted from this lockdown period. We can finally do all the things that we have been “too busy to do” , like spending time with our families, learning that new skill that we’ve always wanted to learn, setting new fitness goals, and being able to come out of this scary situation prepared (somewhat) to face anything! What will come out of the current situation, nobody knows! Let us instead focus on what we can control for now- being the best version of ourselves!During this period, you may have asked yourself the question, “how to work out from home without any equipment?”. Well, the good news is that there are plenty of exercises that do not require the use of any equipment. We won’t dive into that just yet. Another option for you would be to start running. Running is a versatile sport and exercise that almost anyone can get into. Why not take it a step further and set yourself a lockdown challenge of running a marathon? WHY NOT RIGHT!? If your lockdown goal is to start training for your first ever marathon, you have come to the right place. Let us take you through the ins-and-outs of preparing for this. What to consider for your first marathon? Don’t waste any more time, start training now! Use this time to begin your training. Training for a marathon requires adequate planning and preparation, so let’s start one step at a time. We recommend reaching out to a professional trainer or a friend who has competed in a marathon previously. They will give you key guidance and advice. Train for at least 16 weeks before you attempt to run your first full marathon. Apart from the mental preparation and working on improving your running mechanics, your marathon training will encompass two major areas of fitness – building endurance and strengthening.  Building Endurance 
This should be every long-distance runner's mantra! Building endurance is a key component of your training program for a long-distance run such as a marathon. It takes time and commitment. However, once you get started on this, you’ll be surprised at how quickly you’ll start to see progress and improvements in your stamina. Soon enough, you’ll find that a distance you once found challenging, becomes much easier.
 Strengthening "Wait, I’m supposed to do something other than running to train for a marathon!?". Yes, supplementing you running with strength work will only help you become a better runner, reduce your likelihood of getting injured and make you feel great all-round. That being said, you don’t necessarily need to become a gym-rat in order to work on your strength training as a runner. Strength workouts at home for beginners would typically incorporate movements that target your core, legs and glutes! A few examples would be planks, bodyweight squats, stationary lunges, back extensions and glute bridges - these are also great exercises for beginners to lose weight at home. Recovery is your best friend At some point during your training, you will experience leg pain after exercise or even muscle soreness. It’s part of the process, so do not let that throw you off. If you’ve ever wondered why legs pain after exercise, it’s because your muscles have worked harder than they're used to, just in a different way. This causes microscopic damage to your muscle fibers, resulting in muscle soreness. Fear not, as this type of muscle stiffness is normal, doesn't last long, and is a sign of your improving fitness. Here are some home remedies for leg calf pain and soreness experienced after a long run. Foam Rolling According to research, foam rolling regularly can decrease exercise fatigue, and reduce your likelihood of being sore in the first place. Static Stretching These can help release tension in tight muscles. Stretch until you feel a slight pull and then hold that position for about a minute. Repeat the stretch several times until you feel the tension leave your muscles. Hydration 
Loss of electrolytes is one of the main reasons of sore calf muscles. Therefore, it is advisable to increase your consumption of fluids in order to get relief from sore muscles. Recover with SPRYNG Active Compression Solution Recover within the convenience of your home in just 15 minutes . Improved circulation and increased oxygenation to your muscles are some of the benefits that come with using SPRYNG Active Compression Solution. It is a scientifically proven way to help you recover faster and better than ever before. Buy Now

In the era of social distancing, it’s almost impossible to safely organize running events in which large groups of people are running side by side for extended periods of time. As a result, several races around the world have either been postponed, cancelled, or have been moved to a virtual platform. If you're struggling to find the motivation to train during this lockdown period, you are not alone. However, our take is simple. Why dwell on something that we have no control over? The lockdown is an ideal opportunity to finally start working on that strength program that you swore you would start on, but never quite got around to. It will not only add some variety to your training but will likely take your performance to new heights. The best part? You will emerge out of the lockdown a faster, stronger and better athlete than before. As a runner, it’s easy to get caught up in the ‘running’ side of things and forget about all the other aspects of training that your body needs, to improve. It is a known fact that strength training can benefit you immensely. For starters, stronger leg muscles mean more power while running, while also making you less prone to injury. If you’re someone who has never done any sort of strength training before, there are several bodyweight workouts at home for beginners that you can explore. Bodyweight exercises are ideal if you’ve also wondered how to workout at home without equipment. You can progress to using free weights once you feel yourself getting stronger. No equipment, no problem! Strength training as a runner involves a lot of core work. With a stronger core, you'll be able to maintain stability while running, minimize side-to-side movement and be able to hold your form better at the end of a race when fatigue kicks in.  Here are four easy and effective bodyweight and core building exercises you can start doing now. These can also be substituted as exercises for beginners to lose weight at home. Glute Bridges An effective way to strengthen the hips and butt. Lie down flat on the ground, squeeze your glute and abdominal muscles then lift your hips off the ground until knees, hips and shoulders are in a straight line. Single-Leg Deadlifts A hip-hinge movement that strengthens the back, core and legs. Begin standing with your feet hip-width apart. Lean forward with your hips, shifting your weight onto one leg while your other leg engages and starts to extend straight behind you Air Squats You should feel this in your thighs and in your glutes. Keep your feet at shoulder-width apart and pointed straight ahead. When squatting, your hips will move down and back. Forward Lunges Begin standing with your feet hip-width apart. Engage your core and take a big step forward with your leg. Start to shift your weight forward so heel hits the floor first. Lower your body until the thigh is parallel to the floor and shin is vertical. Press into right heel to drive back up to starting position. Recovery is just as important! Leg pain after exercise has been experienced by all of us. So, why do legs pain after exercise? Some experts believe muscle soreness after exercise may be due to microscopic tears in the muscle fibres, which develop during exercise. Have you ever googled “home remedies for leg calf pain”? The search results will likely give you many suggestions such as RICE (Rest, Ice, Compression and Elevation), OTC medication, stretching and so on! We recommend SPRYNGs Active Compression Solution. It is a simple, easy to use and affordable device that uses pneumatic compression technology to help reduce muscle soreness, improve your performance and leave you feeling all-round great!

The Covid-19 pandemic has made the world come to a standstill.  Many professionals have been forced to quarantine themselves and are practicing social distancing. Exercising and staying fit is one of the most important things to consider at a time like this. This is so that your body’s immune system is strong, and you stay healthy.  However, over the duration of the lockdown, many have found it difficult to maintain a proper running routine that incorporates adequate physical activity, or have they?  Slight adjustments to your normal routine will result in a viable workout.  Discussed below are just some of the main aspects of working out at home you should consider when finding the right work/life balance. Workouts at home There are many home workouts out there for both amateur and frequent runners. Regardless, all runners must consider two broad elements. These are the strengthening aspect of running and the cardiovascular aspect of it. Strengthening Aspect Long-distance running relies a lot on the muscles of the leg and your core. It is important that you make maximum use of this time to engage in strengthening muscle groups in the legs, such as the glutes, calves, and the hamstrings. For this, several leg workouts at home can be done without any sort of equipment These include exercises such as burpees, air squats, walking lunges, and single-leg lateral jumps, to name a few. These leg exercises at home can be mixed up with some other core exercises like planks, Russian twists, and bicycle kicks.  This combined routine makes it possible to create a circuit training workout that strengthens important muscle groups required for long-distance running. If you have resistance bands or simple weights, you could take it up a notch by adding this equipment into your plan.  However, it is the cardiovascular aspect of working out at home that is critical. A daily workout like this will only take around 30 minutes to one hour, which allows you to slot in a good workout at home even during a weekday. Cardiovascular Aspect The cardiovascular aspect of long-distance running is one of the more difficult things to maintain.  This leads many athletes to worry about drops in performance. However, there is nothing to worry about!  If you have a treadmill, an elliptical machine, or even a stationary bicycle, these machines can function as viable alternatives. But what if you do not have any of these machines? Well, there is an increasing trend of many people running various distances on their rooftops, in their driveways, and even on their own stairway to make sure that their cardio gains are not lost.  That is what you should do too! Of course, you may not build your cardiovascular fitness and this routine may be very boring. That said, you will certainly maintain your cardiovascular fitness! This makes it easier to return to peak performance once the pandemic is over. Running for at least 30-40 minutes two times a week, at a comfortable pace is more than enough for you to maintain a good base of fitness.  Muscle soreness/leg pain While adjusting to this new routine of yours, there might be a chance that your muscles and legs experience soreness or pain. This soreness is often caused as a result of strenuous exercise. If you do experience sore hamstrings after running or any leg pain after exercise, always make sure that you do a proper warm down and allow your legs and body to rest. This recovery can be further accelerated with Spryng SPRYNG’s patent-pending pneumatic compression helps relieve your sore muscles after running, or, for that matter, your sore muscles after any other workout.  SPRYNG’s compression helps flush out any lactic acid and other fluids from the muscles.  This allows for adequate muscle recovery on your calves and shin area. Additionally, if you do want to take care of your body as a whole, it is always important to stretch after every workout. Even if you do not engage in any sort of strengthening or running workout, stretching is highly recommended. Stretching Stretching is an important element to consider when you are working out from home/   It reduces the time taken for muscle recovery after running and also allows muscles to easily adapt to various other exercises. In other words, stretching keeps the muscles loose and flexible so that you can perform demanding workouts from home. The main stretches that should be done frequently are glute stretches, hamstring stretches, calf muscle stretches, and groin stretches.  By considering all this, your workouts do not necessarily have to be as long as it would normally be outdoors. This allows you to schedule a healthy routine, even in a lockdown situation! In conclusion, maintaining a healthy workout routine whilst working from home is not that difficult.   It does not take much time and does not require any sort of special equipment.  You will only exert a little more than an hour when considering the main workout, the cool down, and the stretching. So, go ahead and find a routine that best works for you!