Runners-"Dead" Legs
StrasseLäufer_DKL
Posts: 9
Fellow Runners-
I'm tring to get a feel for what other folks do to ease that heavy feeling you can sometimes get in your legs...
I have been stretching for about 15 minutes before/after my mid to long runs (7-12 mi) and that seems to help a little. I've also tried compression socks, but I'm not totally convinced they are doing much to help. I could probably drink more water than I do sometimes... I'm just curious as to what other folks do!
-Dani
I'm tring to get a feel for what other folks do to ease that heavy feeling you can sometimes get in your legs...
I have been stretching for about 15 minutes before/after my mid to long runs (7-12 mi) and that seems to help a little. I've also tried compression socks, but I'm not totally convinced they are doing much to help. I could probably drink more water than I do sometimes... I'm just curious as to what other folks do!
-Dani
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Replies
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Fellow Runners-
I'm tring to get a feel for what other folks do to ease that heavy feeling you can sometimes get in your legs...
I have been stretching for about 15 minutes before/after my mid to long runs (7-12 mi) and that seems to help a little. I've also tried compression socks, but I'm not totally convinced they are doing much to help. I could probably drink more water than I do sometimes... I'm just curious as to what other folks do!
-Dani
Heavy, dead legs - horrible aren't they.
Personally, I have never found a cure, my legs usually become heavy when I have either ran further than I normally run or faster than I normally run. However, the next run, if I run exactly that same speed, they are not as heavy as they were the time before - all to do with strength gained through your running.
The other possibility is lack of adequate oxygen getting to your legs. Many years ago, I used to smoke heavy (yes, I know bad lol) however, I also used to do sprinting - now the 100m sprint was fine, but come to the 200m, my legs would suddenly just suddenly die - needless to say long distance running was totally and utterly out of the question. The dead legs in this case was due to my smoking and it interfering with the oxygen getting to my legs during the sprints.0 -
Make sure you are getting enough Iron in your diet, and potassium.
REST REST REST! I noticed that I feel like that after a race so I need to rest for a few days...
Soak in a hot bath with some epsom salts...that really helps too. Or get a foam roller.
Try to incorporate yoga into your regular routine too.0 -
I never stretch before a run and after i cool down i do Trigger Point Therapy. I got my tips from the owner of the running shoes store where i get fitted for my shoes. He has been running for over 30 years and has a ton of experience. As a new runner i take all the tips i can.0
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I'm curious to see what everyone has to say on this topic. I'm just beginning to add more miles to my runs and am always wanting to learn more.0
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Sounds like burn out to me. Before I initially gained a junk of weight I was doing a lot of running and I knew damn well when I was pushing too much; after I rested a couple of days, I was reinvigorated to run again. I never learned that lesson though, and eventually ended up hurting my foot which in turn lead to me not running for months which in turn lead to gaining weight and now I am slowly getting back to an appropriate weight.
Be careful. Good luck.0 -
it's possible you pushed it too hard. Does your mileage increase or have you been trying to go faster than usual? Cutting back your mileage or giving yourself more rest or easy days usually helps me. I get the "dead" feeling when after a week I push myself a lot, then the next week, my 4 miler feels way too difficult. Also, drinking more water the day before and before your run helps. Especially if you go 12 miles, get in some fuel during your run, it could really help give your muscles glycogen - the immediate energy - to fuel the rest of your run.0
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I stretch several times a day after a long run-I also started incorporating YOGA into my routine. I also take a rebuild endurance drink after long runs that helps tremendously with recovery.0
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Never do static stretching before a run, only dynamic. Static after.
Static stretching beforehand can actually reduce your performance.0 -
Bump0
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Never do static stretching before a run, only dynamic. Static after.
Static stretching beforehand can actually reduce your performance.
so true!0 -
it's possible you pushed it too hard. Does your mileage increase or have you been trying to go faster than usual? Cutting back your mileage or giving yourself more rest or easy days usually helps me. I get the "dead" feeling when after a week I push myself a lot, then the next week, my 4 miler feels way too difficult. Also, drinking more water the day before and before your run helps. Especially if you go 12 miles, get in some fuel during your run, it could really help give your muscles glycogen - the immediate energy - to fuel the rest of your run.
I am tryin to increase my milage a little bit- I'd love to be a 40-mile-per-week runner... I read an article in runners world that you should increase your routine by 6 mi the first week, then -3 the next week, then +6 more again the week after that etc... But maybe I should shoot for 4/2/4.0 -
Make sure you are getting enough Iron in your diet, and potassium.
REST REST REST! I noticed that I feel like that after a race so I need to rest for a few days...
Soak in a hot bath with some epsom salts...that really helps too. Or get a foam roller.
Try to incorporate yoga into your regular routine too.
I've used the foam roller a few times at the gym, and I really liked it! I should try to find on on Amazon. By the way, has anyone tried The Stick? It looks like it would feel fabulous and be easy to use.0 -
Fellow Runners-
I'm tring to get a feel for what other folks do to ease that heavy feeling you can sometimes get in your legs...
I have been stretching for about 15 minutes before/after my mid to long runs (7-12 mi) and that seems to help a little. I've also tried compression socks, but I'm not totally convinced they are doing much to help. I could probably drink more water than I do sometimes... I'm just curious as to what other folks do!
-Dani
Are you talking about getting a dead leg feeling at the end of the long run, the day after the long run or the run after the long run?0 -
One time after a long run that was my then longest run, my legs were very sluggish for several days the next week. I just chalked it up to fatigue and rested a little extra then I got better.
The last couple of days it was very humid and pretty warm for my morning runs, and I felt sluggish. I took off my shirt to cool down some, and that helped my legs perk up.0 -
I get pins and needles when I walk or run... I don't know if I have ever gotten dead legs, but I wonder if it's the same idea.
This thread is helpful.0 -
Just gonna give this a good ol' *BUMP* because I'd like to read some of the suggestions later...0
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Never do static stretching before a run, only dynamic. Static after.
Static stretching beforehand can actually reduce your performance.
I'm currently on week 5 of Couch to 5k so not an experienced runner and just wondering what stretches do people do? I've just been doing the 'traditional' static stretches for legs to date but it seems I shouldn't be?0 -
I eat more. If I'm properly fueled then it's just a mental thing that I have to push through.0
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I have a "THE STICK" and it is with me at all times. It is wonderful. But - I am in agreement with the others, I am of the opinion your 'dead legs' are in need of a rest. Look at your local Wal-Mart, Ulta, for Dr. Teels epsom salt, they come in many variations and work great for me.0
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Make sure you are getting enough Iron in your diet, and potassium.
REST REST REST! I noticed that I feel like that after a race so I need to rest for a few days...
Soak in a hot bath with some epsom salts...that really helps too. Or get a foam roller.
Try to incorporate yoga into your regular routine too.
I've used the foam roller a few times at the gym, and I really liked it! I should try to find on on Amazon. By the way, has anyone tried The Stick? It looks like it would feel fabulous and be easy to use.
I have a stick and love it. It's especially great for the calves. It finds knots I never knew I had!0 -
Make sure you are getting enough Iron in your diet, and potassium.
REST REST REST! I noticed that I feel like that after a race so I need to rest for a few days...
Soak in a hot bath with some epsom salts...that really helps too. Or get a foam roller.
Try to incorporate yoga into your regular routine too.
Ever since I started Bikram yoga, my runs have been longer because I'm not gasping for air....and I'm not suffering from painful side cramps. Runs seem to be turbo-charged. A good stretch is always necessary....and I drink tons of water during the day (I run at night).0 -
Rest & Protein! When I find runs hard like that, I usually take off running the next day and do something else for cardio and try to get in a lot more protein!0
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lunges seem to have worked for me, i do 24 (12 on each leg) deep lunges before and after my run.0
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There've been some studies done by a sports scientist in Cape Town - I forget his name - about this. His argument that this sensation is mental, not physical - that essentially, it's your brain telling your legs they can't go further, not the other way round. He suggests there are ways of training your brain to send that message out at later threshholds. But I can't remember for the life of me how he suggested you do that. I know he wrote a book about it.
Do I win a prize for least helpful post of the year?0 -
Never do static stretching before a run, only dynamic. Static after.
Static stretching beforehand can actually reduce your performance.0 -
The only thin I've done for this is having a glass of milk and stretching the heck out of my legs and hips. If I dont, I'm sore and tight all in my lower body. It's interesting to see how other people deal with this feeling.0
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Never do static stretching before a run, only dynamic. Static after.
Static stretching beforehand can actually reduce your performance.
I've heard this, too, and never understood as in high school, before the one mile race for the fitness test, they made us do static stretches. It wasn't until I started running and ran the Broad Street on Sunday that I started to pick some things up. Thanks for this topic!0 -
I stretch several times a day after a long run-I also started incorporating YOGA into my routine. I also take a rebuild endurance drink after long runs that helps tremendously with recovery.
Sassy - which do you use? My coworker is an avid bicyclist and his sister, a nurse, recommends the Ensure Clinical Strength. One 2-hrs before a race and 1 an hour after for muscle rebuild. Just curious what you use.0 -
Sounds like burn out to me. Before I initially gained a junk of weight I was doing a lot of running and I knew damn well when I was pushing too much; after I rested a couple of days, I was reinvigorated to run again. I never learned that lesson though, and eventually ended up hurting my foot which in turn lead to me not running for months which in turn lead to gaining weight and now I am slowly getting back to an appropriate weight.
Be careful. Good luck.
Pretty much aree with this. Listen to your body - it will tell you when it's time to rest. I ran 9.5 miles Saturday at a pace I had not run before (I felt great and went for it.) Sunday morning I went out to run - dead legs. I did jog 4 miles very slowly, but I decided during that jog that I needed to rest. Did nothing else Sunday and nothing Monday. Went for a very short run Tuesday and then yesterday, I was back to my normal run and I felt great.0 -
bump - interesting stuff0
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