Running... But my legs are holding me back!!

nicole101289
nicole101289 Posts: 1 Member
edited November 16 in Fitness and Exercise
I started running about 2 months ago and am working up to a 5k. I've got my breath under control and feel great running... But my legs get SO sore!! Both during the run and after! I've been stretching every day and drinking a ton of water.... Any other suggestions?!
Thanks!!

Replies

  • ABabilonia
    ABabilonia Posts: 622 Member
    Use a foam roller to massage your legs. I'm also a newbie runner and that help a lot too. Maybe you need to give consideration to your shoes too.
  • tapwaters
    tapwaters Posts: 428 Member
    Foam rollers are the bee's knees.
  • spiriteagle99
    spiriteagle99 Posts: 3,749 Member
    Do you have shoes that were chosen specifically for your feet and running style? It is good to get your shoes at a specialized running store rather than a generic big box store. Also, they lose support after a few months and can start causing problems. You may need shoes with more cushion or if you have recently changed the drop on your shoes that can cause problems in the legs.
  • dewd2
    dewd2 Posts: 2,445 Member
    It takes time and constancy to increase your distance. Don't be in too much of a rush. Injury is easy at this stage if you try to do too much too soon.

    Are you following a training plan to get to 5k? Something like Couch to 5K?

    Getting proper shoes is a good idea. Keeping your runs slow is also good advice. Using a solid plan will take care of everything else (it will help keep you from over doing it).

    Good luck.
  • 30kgin2017
    30kgin2017 Posts: 228 Member
    Keeping active the next day helps, not sitting too long, short walk that type of thing.

    Icing after exercise, there are these neat new compression pants that have sleeves for icepacks (recoverrite). There's a reason atheltes jump in ice baths after a game:)

    You havent actually mentioned how often you run, if you are new you should be taking rest days not running 6-7 days a week.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    Sounds like you're just doing a bit too much too fast.

    Do you cross train? Do you have rest days in between running days?
  • EauRouge1
    EauRouge1 Posts: 265 Member
    I was also going to suggest cross training, probably some strengthening exercises will help you. I ended up with an injury due to weak hamstrings. Weak, even though I did a half marathon! So now I do leg strengthening exercises and also a yoga programme for runners.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    EauRouge1 wrote: »
    I was also going to suggest cross training, probably some strengthening exercises will help you. I ended up with an injury due to weak hamstrings. Weak, even though I did a half marathon! So now I do leg strengthening exercises and also a yoga programme for runners.

    My Physio told me that runners tend to have weak legs.
  • dawson002
    dawson002 Posts: 170 Member
    I'm in exactly the same position.....my legs (mainly front upper thigh) get so sore afterwards that I cant run again for maybe a week. I slowed right down to 4.6mph but didn't make a difference. Unfortunately there are no specialist running shops near me for gait analysis or proper shoes....maybe that's the cause?
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    dawson002 wrote: »
    I'm in exactly the same position.....my legs (mainly front upper thigh) get so sore afterwards that I cant run again for maybe a week. I slowed right down to 4.6mph but didn't make a difference. Unfortunately there are no specialist running shops near me for gait analysis or proper shoes....maybe that's the cause?

    are you stretching thoroughly afterwards? have you tried reducing your mileage not just speed?
  • rybo
    rybo Posts: 5,424 Member
    I would add in some strength training. Stronger legs are never a bad thing for running.
  • girlinahat
    girlinahat Posts: 2,956 Member
    no one has yet mentioned running form - how are you running?

    Are you keeping your strides short enough so that your foot lands under the body as you move forward?
  • dewd2
    dewd2 Posts: 2,445 Member
    girlinahat wrote: »
    no one has yet mentioned running form - how are you running?

    Are you keeping your strides short enough so that your foot lands under the body as you move forward?

    Good point. For the guy with the upper thigh soreness, are you running outside? Running downhill can cause this if you are not used to it. Otherwise, check your stride. Over striding could also cause this (landing too far in front of your body causing you to 'brake' with each step).
  • kwtilbury
    kwtilbury Posts: 1,234 Member
    Do you lift weights? I've noticed that when I train legs twice a week, I have trouble on long runs (> 8 miles)/
  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
    How frequently are you running? Allowing yourself enough recovery time is almost as important as the time spent running. Another vote for cross-training too....
  • dawson002
    dawson002 Posts: 170 Member
    dewd2 wrote: »
    girlinahat wrote: »
    no one has yet mentioned running form - how are you running?

    Are you keeping your strides short enough so that your foot lands under the body as you move forward?

    Good point. For the guy with the upper thigh soreness, are you running outside? Running downhill can cause this if you are not used to it. Otherwise, check your stride. Over striding could also cause this (landing too far in front of your body causing you to 'brake' with each step).

    Yes I keep my strides really short.....in fact when I look at others on the treadmill, their legs are going much further out than mine. I always make a conscious effort with this so don't think stride is the issue. I also try and land mid to forefoot but hasn't made difference.
  • STLBADGIRL
    STLBADGIRL Posts: 1,693 Member
    I have the same issue. But I think I started out to strong. I woke up one day, and started going to the gym every morning for 2.5 weeks straight for an hour....and I literally couldn't walk. I had to take a full week off, which was defeating the purpose of 'going hard' :neutral:

    Since then I have bought new running shoes, and its a little better, but I still feel it when I run, but not as bad. This is horrible.
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