Heavy legs on morning run

banjoblue

Good morning folks. Getting back into exercise after far too long a lay off. Been going to personal trainer a couple of times a week for the last year and he tells me my fitness is good and my core muscle strength ok. I can do 5 or 6 minutes of intervals on the treadmill quite easily but when I run on the road it's a different matter. I'm male, 5ft 6, and a couple of stone overweight. I tend to run first thing in the morning, last food about 9:30 the previous evening. What I'm finding is that my legs are really heavy to the point that I have to stop and walk even on a short run of a mile and a bit. Yesterday I made a lot more effort to hydrate myself and managed to run all the way this morning without stopping but my legs still felt heavier than they do when I'm on the treadmill. I'm wondering if I'm leaving too long a gap between eating and going for a run? I don't really want to eat anything just before going to bed. Should I eat something just before going out and, if so, what?

Thanks

Banjoblue

TavistockToad

are you running to fast or doing too much too soon? running outside is not the same as the treadmill.

yirara

I have really bad low blood pressure, and too low fluid levels in the morning. This is how I feel then. I can only work out in the evening after dinner. Working out early just isn't for me.

DX2JX2

Running outside is generally harder than running on the treadmill for most. Ease yourself into it. Walk/run intervals are absolutely appropriate and are usually necessary for beginning runners.

Running fasted vs. fed won't make that big a difference to your performance. What you're generally describing is just a general lack of cardio conditioning and muscle development. Keep at it and it'll get better faster than you can believe.

kdbulger

Running outside provides a lot more resistance than the moving belt on the treadmill, plus a variety of inclines. What you're experiencing seems normal in my (beginner runner) experience. Keep at it, and hydrate well before you go. It does start to feel more natural quickly.

vmlabute

you're going to feel a lot heavier on the pavement than the treadmill. Treadmills have more give and better shock absorbency. If you think you need a "boost" before your run, carry a fanny pack with gummy bears or eat them before your run

Tacklewasher

I can't run on a completely empty stomach. I need to eat something small first. Small bowl of oatmeal or a banana and I'm good to go. Nothing heavy, but something.

I'm odd in that I do much better outside than on a treadmill. I have trouble lasting 30 mins on a treadmill but can run longer outside no problem.

But yeah, sounds like too much too soon. You could try a C25K program, maybe start at week 4 and move along from there.

amgreenwell

I can't eat anything before running (unless its a few hours before), it just hurts my stomach too much, plus I get bad side cramps. I run in the morning on an empty stomach having eaten dinner about 630 the night before.

Anyway, as previously stated running outside is harder on the body than treadmill and there is not as much "give" so just adjust and walk when you need to. I am training for a 5k and I'm in week 8 and still find that some of the hills in my neighborhood require me to walk, depending on the day. Some days I can run them no problem. Other days I struggle.

briscogun

This (above)

I would have to eat like half a banana and a bit of water before I ran outside. I went out one morning on an empty stomach and completely bonked and had to turn around and walk home so learned the hard way. For some reason if I go on my treadmill I’m ok but outside? Not so much.

Everyone’s different though just find what works for you.

jesguinn

I agree with what has already been said regarding easing into it, pavement is harder than treadmill, etc. I will add that fuel is also important. If I'm not getting enough carbs in, particularly the day before a longer run, my legs tend to feel heavy and the run is much tougher. This may not be the root of your issue, but just something else you might want to experiment with.

erickirb

DX2JX2 wrote: »

Running outside is generally harder than running on the treadmill for most. Ease yourself into it. Walk/run intervals are absolutely appropriate and are usually necessary for beginning runners.

Running fasted vs. fed won't make that big a difference to your performance. What you're generally describing is just a general lack of cardio conditioning and muscle development. Keep at it and it'll get better faster than you can believe.

I actually find the opposite, I run faster outdoors, and can go for longer outside. Though it usually feels like I am going slower, I am actually going faster.

OP, you may be going faster than you think outside, and burning out, as you don't have the treadmill dictating your speed.

spiriteagle99

1. You might try eating a banana, some juice or even just coffee before going for your runs.
2. You might just need more of a warmup on your runs. It usually takes me two miles or more for my legs to feel good. My pace is often something like 10:15, 9:45, 9:30, 9:20, and 9:15 for a five mile run. Try walking for 5 minutes before you start your run, then jogging very slowly until your legs feel good.

nowine4me

I have to think it’s less about food and more about speed. Going too fast. Try a pacing app. And make sure you have the right shoes as pavement is less forgiving.

lemurcat12

Did you run on the treadmill at the same time?

Many find it is difficult to run in the morning without eating anything first. Many people adjust after a short period, however (I did), but some always find they have more energy after eating or later in the day.

It also could just be adjusting to running outside -- I'd just keep at it, it's normal to find the two types of running feel different. For me, the treadmill is so painfully dull and running outside is run, so the latter always feels easier, but mechanically outside (when flat) is supposed to be like the treadmill with a bit of incline, and could be you have more challenging terrain or hills or weather or something too? Lots of variables.

banjoblue

Thanks for the responses guys. I don't think I'm going too hard, too soon. It may well be that I'm heavier than I was when I last started running though and yes, its definitely harder on the pavement than on the treadmill. I think I'm going to try eating something small and light before I run, as well as keeping on top of my hydration. I'm also going to try running later in the day and see if that makes a difference. And I might try a warm up on the spin bike first to wake my legs up.

LivingtheLeanDream

Running outside is so different from running on a tredmill - perhaps you pushed yourself to do too much, too soon.
Also fuel up lightly before the run, that will help your energy levels.

HilTri

I am an experienced runner and run several time a week. However, yesterday on my run I felt like my legs were tree trunks that didn't want to move! I just incorporated a couple spin classes into my workouts and that uses different muscles and I find that it creates friction as I switch exercises day to day. Also my trainer told me that our legs respond differently to the moving belt of a treadmill than the solid impact on the ground.