Sore calf

Question
QUESTION: John:  Can you share your program for helping with sore calf muscles.  I went from running only on a treadmill to running outdoors and a previous post you made indicated this can cause calf pain.  You mentioned you had a program to prevent this, but I am not sure what the "O" in OFR means.  Can you please help me?  Thanks for your help!

VR,

Chris

ANSWER: Hi Chris
The O stands for overload the musculature and energy systems.Is this what your looking for or more detail?

All the best

John

---------- FOLLOW-UP ----------

QUESTION: John:

Thanks for the quick response, but I was looking for more details for all three parts of OFR.  I really need more info. on the "O" plus would like to have an idea how long I need to rest.  The strain has gotten bad and now hurts when I walk.  Your time and expertise are greatly appreciated.

VR,

CHRIS

Answer
Hi Chris
The F stands for feed with high quality balance nutrition.The R is bout high quality rest.The basis of this program is to make it easy to focus on the 3 things to master to stay healthy and reach a level of performance that your commited to.The rest part your looking for is making a decision on whether or not you have to cut back your training till things heal up,and also propper sleep along with many other things related to your day to day work outs such as intensity,speed,long runs,hills.With out propper rest and recovery there is no healing or growth.The feed part is really taking a real hard look at your over all diet as to the balance of nutriens to insure max growth and healing.If you don't have the knowledge there is many good books,and you can always go to a sport nutrionist.The overload is just the various types of workouts that you need to put together for your particular sport of choice.The key for OFR is disecting and fine tuning each one.Thats it Chris.The reason you got a little sore when you made the switch is your stride opened up and you were pushing off with more intensity.Start taking 500mg of vitc with your 3 meals a day to enhance recovery.I hope this does the job for you Chris and you understand it,but if you have any other question just get in touch.Also ice your calfs when you finish.Be patient.

All the best

John