Can't run more than a mile without straining my soleus muscle

No, it is not possible to get into shape using only 1 mile runs.

Is your form good? Is your shoe the correct one for you?

My form is fine. I used to run quite a bit, ran mid-distance in college, took a really long break, just don't have the elasticity anymore

I realize a mile a day isn't ideal. I was being a bit facetious, but also looking for some hope.

Has anyone out there overcome chronic calf issues?

I had about the same issue. But when I started to stretch the calves BEFORE each run, the problem went away!

I adked about form because I had a tendency to verstride which hurt my soleus. Regarding shoes, Hoka's cliftons are easier on my calves than most of the other shoes I've worn.

Yes. But then I promptly got patellar tendonitis that has lasted for 2 years with no end in site. Sucks to be old.

I was having soleus issues for a while. I would run for 10-20 minutes then it would just go out on me. Pretty sure my issues came from strength training--trying to increase squat depth while also adding weight. I don't have a definitive answer since I kind of used the "throw sh!t at the wall and see what sticks" approach, but here are the things I did:

1) 10 days completely off (no running or strength training that irritates the soleus)

2) Heel raises on a step (dropping below)

3) Split squat pushing knee over toe

4) Barefoot running on turf field

5) Kept all running on the road (no trails) for the first 2 weeks back

Yep, using Cliftons. They might be the reason I can make it a mile.

Tried Pegasus first - no go at all.

The weirdest thing is, up until the muscle goes, there's no real pain. It's kind of unsettling, knowing it's going to pop any second.

Thanks, I'll give it a go.

Would yours just pop without notice?

Tried pre-stretching, but it sort of sped up the process.

I suggest heel drops/raises at a Smith Machine and your heels hanging off the edge of a box/step, up and down, slooooow and controlled each direction. The bar is across your shoulders like a squat. You’ll want 50-100lbs on the bar, 3 sets of 8. really work at the top of each rep, get every mm of rise you can.

you thought of using a tens unit but not basic strengthening????? bruh

calf raises

calf lowers

walking uphill

squats

band stuff

etc etc

this is both extremely common (especially in athletes past their prime that are often heavier than they were in their prime) and thankfully extremely easy to "fix"

all you have to do is start using a seated calf machine a few times a week and voila no more soleus strains

it's not a problem that will be fixed by stretching, rolling, physio work, etc. but by increasing the peak force your soleus muscles can effectively transmit

to help "make it make sense", consider that the soleus sees the highest impact force out of all of our muscles when running. and this is so whether jogging or sprinting. in fact the impact force when jogging is nearly the same as when sprinting, which is not the case with most of the other muscles.

there is no magic amount of sets and reps to do, but i'll usually do about 3-5 sets of 15-20ish reps, adding weight each set so that the last set only is a maximal effort. when i haven't done the exercise for a while i start back up doing the reps slower and very controlled and then after a few weeks i transition to doing them more explosively once i know the muscle and connective tissue can handle a little more violent workout

this is the holy grail of lifting as a form of injury prevention for athletes in sports where running is utilized. nba players on the backside of their careers would be well served to do this to avoid soleus strains that open them up to achilles injuries.

this is also the reason Cam Levins only has one machine he uses in his resistance routine: the seated calf machine.

agree with others, but would add if you can handle x-training do it as you can still build plenty of aerobic fitness that way

Seems like a weight and hydration issue more than anything. Biking to get stronger and lose weight first and get back to running. Drink water in what seems like excess.

I suggest you try some very short hill sprints. You may be under-using your glutes. Get yer butt working and work yer calves less. The cue is Hiney. Work the hiney. Woooo

Have you tried mixing in speed/interval type work or running at a much faster pace than you did at the start? Both of these have led to minor muscle pulls that sidelined me for a week or two over the last year. Ease back into this, even if you have to run at an 11-12 min/mi pace for a bit to get your body used to running again. I'm down from that to 8:30-9:00 in my longer runs, 7:00-8:30 in my speed workouts, so it doesn't take that long to come down if you are methodical and steady in your progress and avoid pushing things so that some random LRC kid at the track doesn't call you an old man hobby jogger who should head to the Soylent Green facility versus the track.

Also, are you doing static stretches or dynamic ones for your calf? My old-school ass was doing the same stretches I used to do as a youngster, which hurt me more than helped. Here's a pretty good article - I've found that I've avoided the bad muscle injuries (at 55) by utilizing these after a 10-15 minute easy warmup first.

runnersworld.com

5 Dynamic Stretches to Add to Your Warmup Routine

These simple stretches take less than five minutes to complete and will keep you running strong.

Link:www.runnersworld.com/training/g2086200...

From the great John Parker (it worked for me):

runnersworld.com

Calf Heart Attacks

Dealing with a Weird but Serious Injury

Link:www.runnersworld.com/advanced/a2084638...

I also agree with the posters advising soleus strengthening exercises. Good luck!

Same here. Extreme stretching (heel drop) right before the run also did it for me. Fixed the problem. Stretching in the way that you were always told not to do (stupid level)