The gastrocnemius and soleus muscles, also known as the calf muscles, are hand in hand, responsible for acceleration, deceleration and power when on a run. For instance, running up a hill and slowing down a decent, would require the use of these strong muscles to ensure you don’t fall on your face on the way down.

On the other hand, weak calf muscles can cause tight muscles, hamstring injuries, hip problems, strains, tendon tears and can also affect other parts of your body as well. Therefore, in order to be in proper form and fitness, your calves require some regular stretching exercises to strengthen them. Also, it is always best practice to see your doctor when performing new fitness exercises due to any intense pain or discomfort experienced.

Wearing high heels that are confined and running shoes with a rigid under-foot may not allow your feet to roll downwards or upwards, thereby restricting movement and forming tight muscles. After a heavy workout than usual or a longer run, the body may, as result be sore and ultimately form swellings that restrict muscle movement and cause tight calf muscles. In this case, if you were moving down a decent, it may result in you falling on your face.

The different techniques used, vary with what requirements need to be met. Stretching can be a good source of temporary relief, and when done regularly, may lead to long-term solutions. There are two categories of stretches: –

 

1. Static stretches.

These are stretches that are held in one position with no vector-direction and help to loosen up muscle filaments.

a) The technical calf raise (heel drop) stretch.

This technique is meant to stretch and strengthen the calf muscles: –

• Stand on a step (or the edge of a treadmill) with your heels hanging off the edge.
• Hold on to rails or other relevant surface for balance.
• Rise on your toes for 10 seconds.
• Very slowly drop your heels below the level of the step.
• Push up and back down repeatedly.
• Do 15 sets of this 3 times daily.

To make this a dynamic stretch, slowly pedal your heels back and forth.

b) The seated calf stretch.

• Sit on the floor with your legs stretched out in front.
• Lean forward and grab the arches of your feet.
• Pull your toes toward your body until a stretch is felt in your calf muscles
• Hold for 10 seconds.
• Repeat with the other leg.

c)The runner’s lunging calf.

• Stand one foot away from a wall and face it (you can also just do this with your hands akimbo).
• Put one leg at the back of the other and keep it straight, ensuring both feet lie flat on the ground.
• Extend your arms toward the wall for support.
• If you’re doing this without a wall, lean your upper body forwards as if you’re reaching out for something.
• You should begin to feel some stress in the calf muscle of the rear leg the more you extend your arms.
• Hold for not less than ten seconds.
• Repeat with the other leg.

The wider apart your feet are, the deeper the calf stretch will be. You can keep changing the position of your rear-foot to figure out the position of your tightest calf muscle. It has been noted that, depending on a person’s movement patterns, lifestyle choices and shoes, different parts of your calf will feel tighter than others.

d) The seated resistance-band calf stretch

You can also use a yoga strap or a towel: –

• Obtain a resistance band or a strapping cloth.
• Extend your legs out in front while sitting on a ground surface.
• Bundle up the strap-band around one foot.
• Slowly and lightly pull the strap-band such that your toes are pointing at you.
• Remain on this position for not less than fifteen seconds.
• Repeat this technique with the other leg.

e) The downward dog

The key to getting a calf stretch out of this classic yoga pose is to press your heels toward the ground.

• Start in a high plank with your hands directly under your shoulders.
• Pressing through your fingers and palms, shift your weight back to bring your butt to the ceiling, so your body’s in an inverted V shape.
• Press your heels toward the ground—the closer they get to the floor, the deeper the calf stretch will be.
• To stretch the lower part of your calves, bend your knees slightly while you continue to press your heels toward the ground.

f) The standing bent-over calf stretch.

This stretch technique helps you work on your hamstrings and ankles. According to recent study, one muscle group has an effect on the next immediate muscle group and so on, thereby causing a muscle chain. Therefore, this workout helps the entire chain get in shape.

• Stand with your feet staggered.
• Bend your back knee and keep your front knee straight as you fold forward.
• Grab your front foot beneath the toes.
• Pull up gently on your toes. Here, you will feel the stretch in your calf.
• Repeat on the other foot.

 

2. Dynamic calf stretches

These stretches involve some activity and vector-direction that help improve flexibility and mobility.

a) The farmer’s walk on toes.

This technique is used to build and strengthen the calf muscles: –

• Stand upright and tall.
• Hold a pair of heavy dumbbells by your sides.
• Standing upright, rise on your toes and walk forward for one minute without stopping for a break.
• Do this technique three times a day.

b) The explosive jump squat.

The squats build calf muscles and helps to generate power: –

• Stand upright with your feet slightly wider than the width between your shoulders and toes turned a little outward.
• Fold your hands in front of the chest.
• Send your hips backward and bend the knees while keeping your chest lifted.
• As you rise up standing, jump explosively and land softly.
• Do three 3 times a day with a set of 15 each.

You can use dumbbells by your sides as well. This helps to strengthen the calf muscles.

 

 

Benefits Of Running In The Morning-Are There Any?

Keeping fit by running has gained popularity over the years as one of the most effective way to exercise. People have different reasons as to why the run; some do it to prevent related metabolic diseases like hypertension and diabetes. Others do run to lose weight and keep away from obesity. Some run to just enhance self-confidence looks and many other reasons. But all agree to it that, it indeed improves an individuals well being as well as restore vitality.

So what time of the day is the best for running, morning?

Let us explore why running in the morning is considered the best time. Most fitness coaches claim that it all depends on individual preference as to what time of the day is best for running; neither has research also shown any evidence of some specific benefits accrued to exercising at particular times of the day. However, a large number of people prefer to hit the track during early hours. Are there any benefits reaped by running in the morning?

Morning schedule helps maintain regular running routine

Atypical working or school day is strenuous and very unpredictable. Whether one undertakes physical duties in the field or has a daily office workday, the activities drain the body’s energy leaving behind a physically and mentally exhausted body at the end of the day. Again, nobody likes to embark on anything straining when they are tired; what this means is that the chances of exercising while fatigued at the end of working day are slim.

Secondly, other unexpected commitments that crop up later in the day, for example, an impromptu meeting at work or a last minute decision to have dinner with a friend in the evening will keep you held up. All these events will definitely interrupt your training schedule. But once you pick on a morning running routine, it becomes easier to sustain the sessions and free up most of the days time for overtime work and evening social activities.

It is safer and convenient running in the morning

At dawn, the level of human activities are less; fewer cars and machinery are operational at this time of the day, hence less pollution from exhaust gases and noise. Running at such times also makes it safe in several ways; for those running by the road sides are unlikely to be hit by vehicles.

Besides, running at times of less polluted air reduces the amount of carbon monoxide and other exhaust fumes. Such pollutants are known to irreversibly combine with hemoglobin, and thus reduce the concentration of oxygen-carrying molecules in your blood. Furthermore, morning temperatures are low, that, coupled with proper oxygen levels in the blood increases exercise endurance which leads to the desired physical and health outcomes.

Running in the morning favors your body biorhythm

Naturally, bodies have a rhythm clock that helps initiate certain changes at different times of the day, known as the circadian cycle. What happens is; during early hours of the morning even before you wake up, some physiological processes are kicked up among them; increased heart rate and metabolism, which prepares you for the wake up time. Research has also shown that for men, levels of testosterone gets elevated in early hours of the day and drops as the day progresses. Therefore, running in the morning means you are exercising when your body is at its best physiological state.

Can you reduce more weight when you run in the morning

The international Journal of Obesity in its 2019 publication, indicated that effective weight regulation is related to the exercising time. People who exercised in the morning had better weight reduction as compared to those who did practice at later hours of the day. How is that possible? Come to think of it this way; 10 hours after you had your last meal, you are ideally fasting. You do not have any glucose circulating in your blood at all,  while sleeping(inactive state), your system has converted all the free blood-sugar into glycogen and stored it in the muscle cells. So, when you hit the track in the morning, you basically burn all the glycogen reserves. As you continue running on an empty stomach, the energy hungry body goes for the fatty acid reserves which are the body’s energy savings account. That is how you shade-off those extra pounds by running in the morning.

Generate those key hormones by running in the morning

What drives you? Living things are regulated mainly by chemical compounds. Your body relies on hormones, endorphins, and other neurochemicals to trigger several phenomena. Think of moods, alertness, flight-state in the face of adversity, excitement and even sadness. Running in the morning has been shown to elevate adrenaline and endorphin levels; these two hormones improve alertness and energize the body to capably face daily challenges.

Does your mental and psychological state improve when you run in the morning

When you awake up from a good night sleep, the mind is clear and fresh and everything else around usually quieter and tranquil. Exercising improves blood flow to all parts of the body, brains included. Therefore, jogging in the morning is the most conducive time to reflect and reorganize your thoughts and build positive mental energy since you are not overwhelmed by the bustles of life at the moment.

Run in the morning to improve your sleep quality

Running in the morning contributes to better long deep sleep at night. One study published in the Sleep Medicine Journal in 2017, showed that running in the morning greatly improved sleep in subjects who initially experienced difficulties falling asleep at night. These positive results can be attributed to the fact that, the body gets subjected to optimal activity at its peak in the morning and slowly calms down as the day progress perfectly matching the circadian pattern.

Now that you know benefits of running in the morning. What are you waiting for? plan to run in the morning and reap the benefits.