Q&A: Calf Tightness Troubleshooting, Introducing Speed vs Volume, Strength Training for Runners, Finding Motivation Post Marathon

·32 min·2 clips

Discover why your calves endure eight times your body weight with every running step.

This episode is a Q&A session where host Brodie Sharp, a physiotherapist and runner, answers listener-submitted questions about running injuries and training. Brodie focuses on providing evidence-based advice to help runners overcome common problems and train more effectively. The first question comes from Greg, a beginner runner with a year-long calf issue. Greg's coach suggested increasing his cadence, which helped him complete a half marathon pain-free, but he still experiences tightness when walking. Brodie explains that the calves endure loads up to eight times body weight per step, making the balance between training load and recovery critical. He lists factors like weekly mileage, hill training, speed work, and easy-run pace as variables affecting calf load. Brodie suggests footwear adjustments, such as using shoes with higher stack height, to redistribute pressure. He also emphasizes recovery elements like sleep, hydration, and nutrition, and advises against diagnostic imaging for this overuse injury. For ongoing issues, Brodie recommends considering cross-training, adjusting rest days, or carefully introducing strength training like bent-knee calf raises, provided overall load is managed. A key insight is that simply maintaining a higher cadence may not resolve chronic calf pain if other load and recovery factors aren't addressed. Brodie highlights that some post-run tightness is normal, but persistent discomfort indicates an imbalance. He introduces the concept of "deload weeks" every few weeks to allow for adaptation. For Steve, who is rehabbing a tendinopathy, Brodie advises building a larger mileage base through back-to-back easy runs before reintroducing speed work like strides or intervals. Lane asks about gym exercises; Brodie recommends heavy compound lifts like squats and deadlifts, bent-knee calf raises, and single-leg exercises such as weighted step-ups, performed twice weekly. James seeks direction after his first marathon; Brodie encourages self-reflection on what aspects of training and racing were most motivating to identify future goals. The tone is educational and conversational, with Brodie speaking directly to listeners as a knowledgeable coach. He uses analogies like balancing an equation and building a pyramid to explain training concepts. This episode is ideal for runners dealing with persistent injuries like calf tightness or tendinopathy, or those seeking practical strength training advice. Listeners looking for entertainment or narrative-driven content might find it too technical.

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