Contents hide
Heavy Legs When Running?Skipping Warm-UpQuad Stretch
Hamstring Stretch
Calf Stretch
Groin Stretch
Glute Stretch
Improper Running Shoes
Overtraining
Bad Form
Dehydration
Lack of fuel / Calories
Vitamin Deficiency
Not sufficient Rest
Weight Gain
Conclusion
Heavy Legs When Running?
Have you ever experienced one of those moments where you’re just very hyped up to go for a run? You know, that moment when you’re experiencing the supreme runner’s high as well as you haven’t even left the driveway yet? Like there’s absolutely nothing, or no one, who can stop you or get in your way.
Until you get started that is…and it feels like you’re toting a block behind each leg. Talk about a overall buzzkill! It’s a definite method to turn the hype level down or in some cases totally off. It’s understandable — who enjoys heavy legs when running? You go from feeling like you’re about to conquer the world to feeling like you’ve got the weight of the world pressing down on your calves. I get it as well as I’ve been in your (running) shoes..
So why does this happen? Unfortunately, we get heavy legs when running for a range of reasons. This means you may have to do a bit of testing to figure out the root cause behind your heavy legs when running. however it’s essential to identify the issue as well as discover a solution. since if you don’t there’s a great possibility it will occur once again on a future run. as well as we don’t want that to happen.
Skipping Warm-Up
The very first concern you can mark off the listing is: “did I skip my warm-up?” If you didn’t warm up prior, then there’s a great possibility that’s why you have heavy legs when running. I know, I know… who wants to spend an additional three to five minutes doing a warm up?
While it may not be the most fun or the easiest thing to add to your to-do list, it is essential to warm-up before going on a run. keep in mind that if you experience any type of pain while performing a stretch, then you ought to stop. However, there is a difference between feeling pain as well as feeling uncomfortable. Hold any type of stretch you carry out comfortably for 30 seconds. If you’re not sure what stretches to do as you warm-up then here’s a few ideas:
Quad Stretch
Let’s begin with those quads, likewise known as the quadriceps femoris muscle. This muscle mass covers a majority of the front as well as sides of your thighs. Which is a great deal of muscle mass as well as why it’s so essential to stretch. Here’s exactly how you stretch your quad to assist avoid heavy legs when running:
Stand up tall as well as pull your best leg behind you with your best hand.
Keep the pelvis tucked as well as begin pulling your shin towards your thigh.
The knee ought to point down towards the ground to safeguard the joints.
Hold for 30-45 seconds as well as then switch sides.
Hamstring Stretch
You can discover your hamstrings on the back part of your thighs. This delicate muscle mass stretches from your hip, down to your knee. It’s one more important muscle mass you should correctly warm up before heading out for a run. Here’s exactly how to stretch your hamstring to avoid heavy legs when running:
Sit on the ground as well as prolong your best leg.
Move your left foot toward your inner thigh up until it touches the top part of your best leg, or as close as possible.
Lean ahead toward your best foot like you are reaching for your toes. It’s essential to not round your back as you are reaching forward.
Hold this for 30-45 seconds as well as then switch sides.
Calf Stretch
You can discover your calf muscles on the back part of your lower legs. The calves are extremely essential to warm-up, as well as I have the most problem keeping this muscle mass group from getting sore after a long run! So, it’s routine for me to spend a little much more time on calf stretches. In fact, you’re much more likely to experience an injury or soreness when you don’t correctly stretch the calves. Here’s exactly how to stretch your calves to avoid heavy legs when running:
Stand with one foot behind the other.
Bend the front leg ahead while keeping the other straight. It’s essential that the back leg remains planted firmly on the ground.
Straighten your back.
Hold the stretch for 30-45 seconds as well as then switch sides.
Groin Stretch
If you have ever experienced a pulled groin, then you understand it’s no fun. The groin is the area between your tummy as well as thigh — like the hip area. Here’s exactly how to stretch your groin to assist avoid heavy legs when running:
Stand with your feet spread apart in a broad stance. Your stance ought to be greater than hip distance apart.
Without moving your leg, begin leaning to the side by bending at the knee up until you feel a deep stretch.
Hold this for 15-20 seconds as well as then switch sides.
Glute Stretch
While it’s typical to believe of the legs when running comes to mind, the glutes likewise play a bigfunction in your running game. You can discover your glutes in the area much more commonly known as the buttocks. Here’s exactly how you stretch your glutes to avoid heavy legs when running:
Lay on your back with your knees bent as well as feet flat on the ground.
Cross your left ankle over the best knee.
Reach behind your best knee as well as begin bringing the leg towards your chest.
Hold this for 30-45 seconds as well as then switch sides.
Improper Running Shoes
Another reason your legs feel heavy when running may be since of the shoes you’re running in! Unfortunately, not all shoes, even shoes that insurance claim to be running shoes, are for running long distances! For instance, certainly steer clear of running in heavy shoes like boots or path shoes. That’s right! utilize those hiking boots you’ve been running for long hikes, not the long runs. Click right here to check out the below on Running Cloudflyer road Shoes.
Even if you have a magnificent pair of running shoes, they can still cause problems if they don’t fit correctly or have the best amount of stability. It’s essential that the shoes you wear have an ample amount of cushion as well as support to make the run comfortable. A great pair of running shoes will assist keep pressure off your joints as well as avoid heavy legs when running. Check out the below Brooks Launch!
A few of my preferred brands of running shoes are: On Running, ASICS as well as Brooks. Each of these brands has a range of running shoes offered that have optimal support, comfort as well as are lightweight. Not to mention they’re stylish, too! one more great concept is to head to a running specialty store. These stores have extremely trained salespeople who can do a running gait analysis as well as lead you in the best direction for the ideal pair of running shoes tailored to your feet! You may pause at the prices, however it’s certainly worth the investment! Click right here for the ASICS Men’s Gel-Kayano running shoe shown below.
Another essential thing to keep in mind about running shoes is that you ought to only run about 300-400 miles in them before turning them in! Yep, that means your preferred pair of tennis shoes from 2010 are past prepared for retirement. After running 300 to 400 miles, the shoes wear out, as well as their support. Therefore, they are no longer doing the task you intended them to do.
Overtraining
How commonly are you running? If your response is a few times a week, then this may not be your issue! However, if that’s not the situation then the reason your legs feel heavy might be since you are overtraining. You’re most likely wondering if that’s even possible. as well as the quick response is yes!
For example, you may do as well much running back to back. Or, you may try to run after you’ve done a stamina training session. These are two factors that might certainly lead to issues during a run. It’s essential to listen to your body. I can’t tension this enough. We have this distinct capability to tune in to our bodies, as well as if we listen to them, they’ll let us understand when to sluggish down as well as take a break.
Bad Form
Did you understand that there is such a thing as poor type in running? Chances are you most likely don’t understand your type is off up until you appropriate it. One major thing to keep in mind is posture. Your head ought to be over your shoulders, shoulders ought to be over the hips, hips over the mid-foot region when landing as well as arms ought to swing ahead. Having outstanding type when running will make the world of a difference since it causes you to utilize less energy as well as run faster. Here’s a few much more tips on appropriate running form.
Dehydration
Water. Water. Water! It’s essential to make sure you’re correctly hydrated before performing any type of exercise, particularly running. Dehydration will have a unfavorable effect on your run as well as will likewise avoid you from being able to recuperate like you requirement to for the complying with day. In fact, studies have discovered that dehydration of two percent of body weight leads to about a six percent reduction in running performance. So, be sure to hydrate before as well as after a run!
Lack of fuel / Calories
How’s that caloric intake looking? What about those carbohydrates? It’s essential that you’re feeding your body the fuel it needs to carry out at its optimal level. A lack of calories means that your muscles aren’t getting the fuel they requirement to recover. since of this, not consuming sufficient calories or carbs can have a unfavorable effect on your running performance. Not to mention the truth that if you don’t eat sufficient to support your running, then your body is much more likely to hold on to weight by storing additional body fat. In addition, if you’re on a low-carb diet plan or just starting out on one, it can cause you to feel exhausted and cause heavy legs when running.
Vitamin Deficiency
Vitamin deficienciesmight be one more reason your legs feel heavy when running. typical deficiencies experienced by runners include: Iron, Vitamin B12, Calcium, Vitamin D as well as Antioxidants. Vitamin deficiencies can cause you to feel fatigued, weak, not able to recuperate as well as a number of other symptoms.
Again, runners put a great deal of tension on their bodies, so it’s essential that the body is getting the nourishment it needs. If you can’t seem to shake the feeling as well as something just seems “off” in your body then I extremely suggest a see to your doctor. The physician will look at your diet plan as well as do lab work to check your blood. From there, you’ll be able to get on a path to getting those vitamin levels back up!
Not sufficient Rest
Is there even such a thing as getting sufficient rest? The older we get, the harder it seems to get a decent night of rest. I completely get that! Whether it be since of children, animals or stress, getting an sufficient amount of rest can seem almost impossible. However, it’s essential to enable your body to get the rest that it needs. Let’s be genuine here… lack of sleep makes whatever much more challenging — running included. Plus, lack of sleep can impact your capability to control your body temperature. moral of the story: not getting sufficient rest might cause your heavy legs when running.
Weight Gain
This may be a concern some of us want to avoid… however weight gain might be one more reason your legs are feeling a little heavier when trying to go for a run. The much more you weigh, the harder it is for your body to cover the distance that you’re running.
Keep in mind, it’s not uncommon for runners to gain a few pounds either! particularly for those training for marathons! Your muscles may respond to the new exercise effort level by storing much more glycogen. Storing much more glycogen means that you have much more water in your muscle mass cells, which assist keep your body fueled for those intense runs.
Conclusion
It’s no fun being pumped about getting in a great run only to discover out your legs are dragging you down. heavy legs when running is a genuine bummer. however if you observe the above 9 reasons your legs are feeling heavy, you will have them fixed in no time as well as be back to pounding out the miles!
Some links in this publish are affiliate links. As an amazon associate, I make from qualifying purchases. This means if you click on the link as well as purchase the item, I will get an affiliate compensation at no additional expense to you.
No Responses