Calf Tightness in the First 2 Miles of a Run for Slow Runners

PodcastCalf TightnessWarm UpStretching for Runners
Written By Ali Marty

Season 3 of Running to the Castle Podcast w/ Dr. Ali Marty

Episode 199 Calf Stretching for Tightness at the Beginning of a Run that Goes Away After 2 Miles runDisney Races

In this episode of Running to the Castle, Dr. Ali tackles a frustration shared by many back-of-the-pack runners: that stubborn calf tightness that seems to haunt the first two miles of every run. 

She debunks the myth that more stretching is the answer, explaining that this "tightness" is actually a sensory misinterpretation by the brain when blood vessels aren't yet dilated enough to handle increased athletic blood flow. 

By comparing blood vessels to Apple Pencils and fire hoses, Dr. Ali illustrates why a sudden transition from rest to running causes a "bottleneck" sensation in the lower legs. 

The episode concludes with a call to action for a dedicated 10 to 20 minute brisk walking warm-up to signal the body to shift from "rest and digest" to "fight or flight," ensuring your legs are ready for the miles ahead.

Ali Marty

Hi! I’m Ali. I’ve been in the health and wellness space since graduating with a Doctor of Physical Therapy degree in 2012. I worked in the typical outpatient clinic with active men and women with orthopedic injuries (shin splints, Achilles tendonitis, muscle and ligament tears, knee pain, IT Band pain, plantar fasciitis, and hip and knee arthritis until 2018 at which point I started Mobile Physical Therapy in Las Vegas, Nevada. Over the past few years I’ve transitioned to helping women running runDisney races after they’ve had an injury and they want to finish strong and enjoy the rest of their runcation.

https://dralipt.com
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