Very heavy legs

How to recover

13 messages
13/08/2012 at 10:07

Hi,

I'm about 4 weeks back into training - currently doing 3 times a week, nothing too major as i'm getting back into it after quite a long break.  Everything been going well until this morning - my legs were so heavy (and still are), found it really tough.  I kow everyone has a 'bad' session every now and again but i'm slightly concerned it'll put me off a bit (it's taken a lot for me to get back into it and stick to training).  Is there anything at all that will ease this in time for my next run on Wednesday morning? 

Any help or advice at all would be massivly appreciated.

Poppy

13/08/2012 at 10:17

I know that heavy legs feeling Poppy. Try having a 20 or 30 minute walk on your rest days, or cycle for 30 minutes. It's extra training that'll help your legs recover, improve your fitness as you progress back into running but it won't get you injured (unless you fall off your bike). Also, post run stretching really helps my hamstrings and quads from getting tight. Do you stretch?

13/08/2012 at 10:18

Hi Poppy,

Your legs might be okay by Wednesday; it's only Monday today; they'll get another two nights sleep by then.

And after you finish training, do a short walk of 5 or 10 minutes, and stretch; it'll help with recovery for your next run.  The walk helps clear lactic acid (or summat).  The worst thing we can do after a run is just sit down.

And also, I drink Cherry juice - Tescos sell it - and I'm sure it makes my muscles recover more quickly.  Of course this could be placebo - but even if it is - who cares?  It really seems to work.

There is some science behind it too:

http://blogs.menshealth.com/health-headlines/the-juice-that-could-make-you-stronger/2011/02/21

13/08/2012 at 10:20

Easy.Does.It, spot on with the 5 minute walk before and after a run, forgot to mention that. I do it religiously and it really does help.

13/08/2012 at 10:46
You call that science??? 10 people in a study sponsored by Cherry Active?
13/08/2012 at 11:04

Thanks all for the suggestions, I must admit i'm not great with the stretching or warming down, till now i've been ok I think mainly because as soon as i'm done i'm up and about and straight to work but i will try it.  I will also try the short walk on my inbetween days and see if that helps - i'm sure the dog will appreciate it anyway )

 

Thanks again, i really do appreciate your suggestions

 

Poppy

 

 

13/08/2012 at 11:30
Sussex Runner (NLR) wrote (see)
You call that science??? 10 people in a study sponsored by Cherry Active?

No, I said there is some science behind it and then posted a link I didn't even read.  But there is lots on the interweb, have a google for it.

And the best way to see if something works isn't to take it on blind faith, just buy some cherry juice, Tescos sell it, and try it.  I did my weekend long run on Saturday and on Sunday or today I have no sign of DOMS at all.  My legs feel great.  Prior to the cherry juice I would've felt some stiffness.

13/08/2012 at 11:39
To me that isn't any science at all but a form of advertisement disguised to appear as science to the weak minded. No offence. If buying it without any scientific proof isn't blind faith then what is?

Suggest you take a leap of blind faith and read Bad Science by Ben Goldacre

All the best x
13/08/2012 at 14:28

NLR, it costs £2.50 for two cartons of the stuff in Tescos.  Try it or don't try it, who cares?  Someone may just enjoy it for the taste; this isn't some £300 pair of training shoes I'm trying to flog.

And no offence taken.  But my experience seems to show it works.

But there is a lot of stuff 'out there too':

http://www.telegraph.co.uk/health/healthnews/7545703/Cherry-juice-could-aid-marathon-recovery-scientists.html

http://www.dailymail.co.uk/health/article-1062831/Cherry-juice-hailed-superfood-equivalent-23-portions-fruit-single-glass.html

http://www.channel4.com/info/press/news/channel-4s-food-hospital-trials-see-cherry-juice-sales-soar

Edited: 13/08/2012 at 15:05
13/08/2012 at 15:41

I find a nice gentle swim is good for easing out all the tension. Also, foam rollers are MAGIC.

13/08/2012 at 15:47
I'd love a swim but unfortunately don't have easy access to a pool, what are foam rollers?
13/08/2012 at 16:39
Just Run wrote (see)

Easy.Does.It, spot on with the 5 minute walk before and after a run, forgot to mention that. I do it religiously and it really does help.

Yep, I'd go with that.  And don't forget to stretch.  I stretch after the five minute warm up walk, and then after the run before the five minute warm down walk.

14/08/2012 at 15:12

Foam rollers are basically huge rollers made of foam. You can use them to "roll" your legs, which helps to break up tha fascia buildup in the muscles and disperse and lactic acid deposits. http://sportsmedicine.about.com/od/flexibilityandstretching/ss/FoamRoller.htm


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