Hey Paul,

I am a first time runner training for the 10K San Diego Mud Run. I am in good shape but never have been a runner or trained. I started running with my team mates 3 weeks ago. First week i was super sore. Second week I pulled my right calf muscle but humped it out and finished. Trained 2 more time and the same muscle keeps pulling. Any advice on what I can do to recover while I continue to train? i have been stretching but that doesn't work.

Patrick 

 
Patrick,

I would recommend taking a break from running and incorporating some cross training into your workout program. Two activities I would advise are the cross trainer machine (elliptical) and aqua (water) workouts.

Benefits of Cross Trainer Machine (Elliptical)
Ability to go in a forward or reverse pattern
Non-impact exercise
Incorporates some upper body movement
Benefits of Aqua Workouts
Builds muscle and cardiorespiratory strength & endurance
Do not have the pull of gravity affecting your ability to reach your longest stretch or most intense weight lift
Body operate in almost zero gravity
Relieving the feet and legs of weight and letting you push yourself to the max

Crazy Legs,

a buddy of mine swears by breakfast protein shakes as a way to "jump start" your metabolism--is there anything to this or is it a *new* old wives' tale?

Ron

Ron,

Breakfast is the most important meal of day right? Your body has been fasting for the last 8 hours while you are sleeping. Your body needs energy from carbohydrates and protein for your muscle tissue within 30 minutes of being awake. Protein shakes are a good choice because they absorb the fastest and after 8 hours of no protein the faster your body can get protein the faster your metabolism and muscle tissue can start moving. Be carefully not to over do it with the protein. Your body only needs about 1.2 grams of protein per kilogram of body weight. Excessive protein will end up in your urine.