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killer legs

  • 12-03-2009 12:24pm
    #1
    richiemack
    Registered Users, Registered Users 2 Posts: 230 ✭✭


    Ive been cycling for a while with a good level of fitness, however I went for a track session running two days ago, and my legs have been terribly sore the last couple of days. Has anyone any advice? Ive been stretching and had a hot bath last night, thighs are the worst. I fancy a swimming session this afternoon but not sure if I should


Comments

  • #2
    RoyMcC
    Closed Accounts Posts: 2,567 ✭✭✭RoyMcC


    richiemack wrote: »
    Ive been cycling for a while with a good level of fitness, however I went for a track session running two days ago, and my legs have been terribly sore the last couple of days. Has anyone any advice? Ive been stretching and had a hot bath last night, thighs are the worst. I fancy a swimming session this afternoon but not sure if I should

    Stick to cycling :) If you don't run and that was a hard track session I'm not surprised. Yes, do the swimming - the pain will ease off shortly. Then, if you're wanting to run, don't start with 'sessions' which are devised as tough for good reasons! Ease into it with easy runs and build up gradually. And stretch afterwards.

    Not sure if the hot bath helped or not - they say cold ones are good for muscles. There again I've not had a bath in years.


  • #3
    tunney
    Registered Users, Registered Users 2 Posts: 12,584 ✭✭✭✭tunney


    richiemack wrote: »
    Ive been cycling for a while with a good level of fitness, however I went for a track session running two days ago, and my legs have been terribly sore the last couple of days. Has anyone any advice? Ive been stretching and had a hot bath last night, thighs are the worst. I fancy a swimming session this afternoon but not sure if I should

    What was the track session?
    Who did you do it with?
    What was the goal of the session?
    What sort of distances are you going to race?


  • #4
    richiemack
    Registered Users, Registered Users 2 Posts: 230 ✭✭richiemack


    Thanks, I do want to keep up the running though. Ive joined the triathlon club, and the aim of the track session was to build up speed, we did 10 x 400 with 45 sec break. I had no problems keeping up, and want to continue. Ill prob be doing 5km runs during the triathlons, maybe more, but mostly 5km


  • #5
    tunney
    Registered Users, Registered Users 2 Posts: 12,584 ✭✭✭✭tunney


    Which club?

    What other running do you do on a weekly basis?


  • #6
    richiemack
    Registered Users, Registered Users 2 Posts: 230 ✭✭richiemack


    Galway Tri club, Im a cyclist, I haven't much experience of running in years.


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  • #7
    shels4ever
    Closed Accounts Posts: 7,598 ✭✭✭shels4ever


    richiemack wrote: »
    Galway Tri club, Im a cyclist, I haven't much experience of running in years.

    You maybe better off doing some base running miles before doing sets of 400's .


  • #8
    thirtyfoot
    Closed Accounts Posts: 3,912 ✭✭✭thirtyfoot


    richiemack wrote: »
    Ive been cycling for a while with a good level of fitness, however I went for a track session running two days ago, and my legs have been terribly sore the last couple of days. Has anyone any advice? Ive been stretching and had a hot bath last night, thighs are the worst. I fancy a swimming session this afternoon but not sure if I should

    You'll get this after a long absence from the track or when you change training type or even to a different intensity*. Our training group will train 5 days a week on a track and occasionally when we up the intensity or start more intense work the legs will be sore for a few days while otherwise day and day they wouldn't have been. Also, after the end of season break of a month the first session back on track will result with leg soreness for a few days and is dependent on the athlete but will usually be the quads or calves. As RoyMc says ease yourself back in and maybe try the below as a recovery session after what has been a hard track session for you -

    Done on grass.
    Run 75-100m at 5k pace. Stop, turnaround, rest for 20-30 seconds and do again.
    Continue for maybe 15-20 minutes. Same affect as a long slow recovery run but since at a higher tempo means you will have good form and be running efficiently etc.

    Either that, go for a long slow run on grass.

    * One our guys trains 5/6 times a week will have sore legs for maybe 2 or 3 days if he does one and only one particular exercise - rocket jumps. Squat down and then jump up in the air (like a rocket) and repeat for maybe 10 or 15. One session of these (even just 3 sets) and the guy is walking like John Wayne for a few days. Can handle squats etc but these and he has DOMS. Weird.


  • #9
    tunney
    Registered Users, Registered Users 2 Posts: 12,584 ✭✭✭✭tunney


    richiemack wrote: »
    Galway Tri club, Im a cyclist, I haven't much experience of running in years.

    Would you recommend a non-cyclist to start their bike training with all out hill repeats? Or sprints? No. Same principal here. You need the base miles and training before the speed work.

    Speed work is the icing on the cake. As you have said yourself you haven't made the cake yet (for running).


    Start slowly - build into it. Remember that most of your club mates in the Tri club have probably got 3-5 months of base running miles in the legs at this stage.


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