Runners-"Dead" Legs

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Replies

  • AdrienneHart84
    AdrienneHart84 Posts: 6 Member
    Everything I've read said to make sure you rest the day before and after your longest runs of the week. I feel my runs are the best after I've had a day, or even two, of rest.
  • Di3012
    Di3012 Posts: 2,247 Member
    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?

    No you do not Meerkat, because your post was very helpful! :D
  • StrasseLäufer_DKL
    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

    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?

    All during the run sometimes... mostly if I run in the evening... It's hit or miss, but Ican usually tell about an hour before my run weather or not it's going to be sluggish one. I'm not saying it happens all the time, just maybe once a week, and not neccessarily after a long run day. But I am really diggin the idea of this foam roller... I used one last night and it hurt like crap, bbut my legs feel pretty great today!
  • StrasseLäufer_DKL
    StrasseLäufer_DKL Posts: 9
    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?

    No you do not Meerkat, because your post was very helpful! :D

    I don't know, there might be some logic to this... I'm sure that most of us would push through the run anyway and find that by the end of the run our legs feel about normal.
  • 714rah714
    714rah714 Posts: 759 Member
    If my legs start to feel sluggish during a run, I change my stride for a short time by basically hopping from side to side,while still moving forward. Works for me, now whether its mental or actually does something physically, I do not know.
  • emzley
    emzley Posts: 11
    In january I started to up my weekly miles which were betwen 30-40 for most of last year to 50-65 (I did this gradually for an april marathon). I could feel my legs getting tired with the more weekly miles I was putting in but actually found after a few weeks of it that my legs were getting used to it and it felt a lot easier. Currently, I run or gym 6 or 7 times a week and find adding strength training helps (I do a body pump class once a week and general leg strengthening exercises too), I also brought a foam roller this year which really helps if I feel a bit of a niggle in a specific area oh and for some reason a bath after a run really helps my legs feel new again.
    I hope my post might help a little. - I know a lot of people would probably say 'rest' or 'don't run as much' etc, but it's hard to do that when you love running so much :)
  • jhungate
    jhungate Posts: 95 Member
    You need to build in recovery time. I average around 50 miles a week and about every forth week I cut back to 25-30 miles at a slower pace. You should also build in a rest day, only run 5-6 days out of every 7. Your legs feel heavy because of lactic acid build up and you need to give them time to recover.

    Also, pre-run stretching doesn't do much good, really shouldn't do much more than loosen up. Post run stretching is critical.

    The other two pieces that may not seem related are important too, you should be doing some other type of cross training (cycling, Zumba, swimming, whatever) and you need to make sure you have the right shoes for you. Take care of your feet and they will take care of you.

    Hope this helps, see you on the street! :)
  • ♥xenawarriorprincess♥
    ♥xenawarriorprincess♥ Posts: 440 Member
    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

    Hydration will help but have you thought of fuel? Try some sort of energy gel or sports beans etc, and see how they help...I too get that dead feeling in my legs on my long runs and I will be trying the energy gels etc...to see how that helps
  • galesgym
    galesgym Posts: 2
    I have been running 20 to 25 miles a week at about an 8:30/8:45/mile pace. For the last month I have felt like my legs were dead or without any energy, could not run free and easy and my pace has increased to the point I can barely maintain a 10:00/ mile pace. No change in diet or calorie intake, no change in weight, tried doing wind sprints just to get my legs moving and other than some soreness the first time it has not been a problem but also didn't help. I am 58 years old not looking to increase my mileage but can not think of any reason for my times to be increasing. Can anyone give me an answer to this problem?
  • CarsonRuns
    CarsonRuns Posts: 3,039 Member
    I have been running 20 to 25 miles a week at about an 8:30/8:45/mile pace. For the last month I have felt like my legs were dead or without any energy, could not run free and easy and my pace has increased to the point I can barely maintain a 10:00/ mile pace. No change in diet or calorie intake, no change in weight, tried doing wind sprints just to get my legs moving and other than some soreness the first time it has not been a problem but also didn't help. I am 58 years old not looking to increase my mileage but can not think of any reason for my times to be increasing. Can anyone give me an answer to this problem?

    How many days a week are you running? Have you taken an extra rest day or two? Is it getting hotter and more humid?

    I'd bet on an increase in humidity and your body just needing an extra day of rest.

    Also, what are your race times. Those "easy run" paces are probably too fast, unless you are running sub 20 minute 5Ks.
  • itodd4019
    itodd4019 Posts: 340 Member
    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
    Without reading all the other posts, because I don't want to get caught up in a debate.

    Static strecthcing before running is not a good idea. You stretch "cold" connective tissue, adn in the long run is not good. Do dynamic stretches, like tin soldier, lunges, mountain climbers, but not too many. Static stretching and foam rolling are great after your run.

    Heavy legs while running is an electrolite issue. Sodium, calcium, manesium and potassium. Not sure how far you are running, nor how solid your diet is, but you are probably low on electrolites. Try Endurolytes during your runs.

    As a test for electrolyte deficiency, I'd bet if you took a couple magnesium you would actually feel it within about 10 minutes.

    that's my .02

    sweat Daily!
  • itodd4019
    itodd4019 Posts: 340 Member
    oh - 20+ miles is a runner/runner.-- you are deficient in electrolytes! Try endurolytes. I use them on any run over 90 minutes. They are purely pot,cal,mag,and sod.
  • tturley
    tturley Posts: 73 Member
    Make sure you're adequately fueled. To few calories before the run will cause you to run out of energy. Refuel during longer runs. I've try to get 60 to 100 calories an hour during my long runs. I carry apple slices and sometimes have diluted orange juice in my water bottles.

    Make sure you're getting enough potassium. Potatoes(900mg), V8 juice(640mg), OJ(450mg for 8oz) and of course bananas(420mg) are all good sources.
  • itodd4019
    itodd4019 Posts: 340 Member
    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?

    that's called LT , lactate threshold. And though your mind sends the signal to realease the acid, the acid is physical. you can not run thru it, you have to slow down or stop and rest. BUT- you can train to LT with intervals and such.

    oh boy, ok, I'm gunna stop. Can;t afford to lose a day on this. haha forum! so addictive.
  • rassha01
    rassha01 Posts: 534 Member
    Never do static stretching before a run, only dynamic. Static after.

    Static stretching beforehand can actually reduce your performance.

    This. Also if I know I worked hard I use a baseball or softball a couple hours after my run to roll around on my hamstrings to help loosen them up.
  • Phildog47
    Phildog47 Posts: 255 Member
    You're overdoing it. Change things up. End of story.
  • galesgym
    galesgym Posts: 2
    I typically run five times a week ( 4 or 5 mile runs) plus weight training. There have been a few days of higher temp and humidity but generally nice temps. I have cut back on my mileage recently and took off three days during Memorial Day weekend but experienced no change. I have been running for a long time and have not had this problem before. I have not run any races this year because of this problem.
  • smarionette
    smarionette Posts: 260 Member
    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.

    I would recommend a different mileage scheme myself. I tend to try to stick to the 10% rule for increases in both mileage and strength. Sometimes, if I'm getting back into something I'll be a bit more aggressive and do 15-20%, but 10% is generally enough that the increases stack up pretty steadily. I also agree with people who suggest a 4 week cycle, with a deload/easy week. Here is a Runner's World article about the 10% Rule http://www.runnersworld.com/running-tips/10-percent-rule
  • CarsonRuns
    CarsonRuns Posts: 3,039 Member
    I typically run five times a week ( 4 or 5 mile runs) plus weight training. There have been a few days of higher temp and humidity but generally nice temps. I have cut back on my mileage recently and took off three days during Memorial Day weekend but experienced no change. I have been running for a long time and have not had this problem before. I have not run any races this year because of this problem.

    I would take a full week off and then try again.

    Unfortunately, it could be age catching up with you. My coach is about your age and he has dialed his easy run pace back to the 9-9:30+ range and still runs 1:20 for the HM. Slower easy runs aren't going to make you slower overall. You might just be fatiguing yourself.

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