sore legs while running

charismama

posted: 10/8/2007 at 11:48 AM

My legs have been getting really stiff and sore around 7 or 8 miles during my long runs. I stop to stretch but it doesn't seem to help. What can I do to help it?

Sara

2009 Long Branch NJ half marathon

PWL

posted: 10/8/2007 at 12:03 PM

I'm no expert, but I think your long runs may be too long. I was always told that your long run should never make up more than about 30% of your total weekly mileage and based on your log, your long runs appear to be almost half of your weekly mileage. If I were you, I would work on running more often instead of running longer (i.e. do two 5-mile runs during the week instead of one 10-miler). For me, my legs get super stiff and sore if I try and bump my mileage up too quickly. My two cents--I'm sure one of the other more experienced runners will chime in with better info!

"I would never die for my beliefs, because I might be wrong."--Bertrand Russell

s.crissman

posted: 10/8/2007 at 1:21 PM

I don't know that I'm any more experienced, but I agree with PWL. I have heard the 30% rule as well, and you are way beyond that. It is a recipe for injury, let alone tight legs. Try to get out 4 days a week. Divy up your mileage so that your long run accounts for no more than 30%, so based on your recent weekly mileage of 20 miles, you might try something like 4.5, 5, 4, 6.5. Each time you go up 10%, spread it across all days, don't just tack it onto your long run. You'll be back up above 8 miles with no problem in a short time, but your legs will be better able to cope with the mileage.

charismama

posted: 10/8/2007 at 2:49 PM

good point! Thats probably exactly what it is. I have had a hard time remaining consistant with my weekday runs. I have a HM on Saturday, after that I will have to re adjust my running schedule. Thanks Smile

Sara

2009 Long Branch NJ half marathon

trishierunner

esq.

posted: 10/8/2007 at 3:15 PM

Another (simple, but often overlooked) remedy is to give yourself a(nother) rest day. Amazing how one or two days off from running will bring back the freshness!

2009: BQ?

werd

posted: 10/9/2007 at 7:45 AM

This should be a feature request. Check if any one run in a week exceeds 30% of the week

TanyaS

posted: 10/9/2007 at 10:29 AM

Well, I think the 30% rule is difficult to adhere to when you're doing some of your longest runs in preparation for a marathon. Last week I did a 21-mile long run in a 53 mile week which is, obviously, more than 30%...But to stay within the 30% range, I would have had to run about 70 miles that week--something I don't see myself doing anytime soon! Wink

42,500 Miles Later

PWL

posted: 10/9/2007 at 8:47 PM

Quote from TanyaS on 10/9/2007 at 10:29 AM:

Well, I think the 30% rule is difficult to adhere to when you're doing some of your longest runs in preparation for a marathon. Last week I did a 21-mile long run in a 53 mile week which is, obviously, more than 30%...But to stay within the 30% range, I would have had to run about 70 miles that week--something I don't see myself doing anytime soon!

Yeah--marathon training 20 milers throw a kink in that guideline. I always look at my long run as a % of my total miles AND as a % of my total # of runs, i.e. my 20 mile long run may be 40% of my 50 mile week, but only 20% of my total # of runs (it is 1 run out of the 5 runs I ran that week). I can break one of the two "rules", but not both. That's how I've always looked at it anyway.

"I would never die for my beliefs, because I might be wrong."--Bertrand Russell

sore legs while running (Read 1566 times)