Runners-"Dead" Legs

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.

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.

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.

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.

Bump

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?

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.

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?

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.

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).

lunges seem to have worked for me, i do 24 (12 on each leg) deep lunges before and after my run.

Never do static stretching before a run, only dynamic. Static after.

Static stretching beforehand can actually reduce your performance.

I completely agree - I read an article about how static stretching before a run tears muscle, much like with weight lifting, after that the body rebuilds. You don't want to do that before your run.

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!

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.