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Training - Always Stiff Afterwards!

  • 25-04-2012 8:56am
    #1
    Left Field
    Registered Users, Registered Users 2 Posts: 28 ✭


    Hi All.
    I have been running for about 6 months, would be pretty fit from other sports - cycling, football etc. A normal run would be around the 10k mark and the longest run I have done would be around 15k. Fastest run would be about 45mins/10k with average pace of 50mins/10k.

    The problem I have is that I am always quite stiff after running and can usually only do about 2 runs per week. If I do train when stiff performance is affected, legs feel like lead and pace drops...I find it more productive to hold off until the stiffness is almost gone, usually 2-3 full days of no running. (Specifically stiff would be the inside of my thighs, achilles if running on soft ground and feet, not arches just generally muscles in my feet)!

    Has anybody else experienced this? Any tips for alleviating stiff legs or is it something that somebody relatively new to running goes through? (I do the usual stretching before & after, warming up and down etc - I usually do 10mins of slow jog after a run followed by stretching).


Comments

  • #2
    RayCun
    Registered Users, Registered Users 2 Posts: 15,704 ✭✭✭✭RayCun


    You are running too hard in your runs. If every run is an attempt to beat your last time you will find (as you have) that you are losing too many training days to recovery and improving slowly.

    Instead of
    Monday - 10k - 50 minutes
    Rest, Rest, Rest
    Friday - 10k - 50 minutes
    Rest, Rest

    Try
    Monday - 5k - 30 minutes
    Wednesday - 5k - 25 minutes
    Friday - 5k - 30 minutes
    Saturday - 10k - 60 minutes

    After a month enter a race, between 5 and 10k, and you'll be surprised how fast you go.
    (Then find a proper training plan to follow, or join a club for some real training. But remember that most of your runs should be easy)


  • #3
    Murta
    Registered Users, Registered Users 2 Posts: 374 ✭✭Murta


    I've found that doing some stretches with a resistance band provides a deeper stretch and helps improve flexibility. The ones I do are: hamstrings, inner tigh stretch, hip stretch. While still on floor, I stretch my glutes and ITB.


  • #4
    rom
    Registered Users, Registered Users 2 Posts: 5,148 ✭✭✭rom


    For myself most of my running is done at over 9mins/mile. 4 mile race on Sunday was at 6:50 per mile.

    I started to slow down this year like described here and I have improved a lot like 10 mins off my 10 mile time and its much better on the body.

    http://www.boards.ie/vbulletin/showthread.php?p=78180477


  • #5
    rom
    Registered Users, Registered Users 2 Posts: 5,148 ✭✭✭rom


    Murta wrote: »
    I've found that doing some stretches with a resistance band provides a deeper stretch and helps improve flexibility. The ones I do are: hamstrings, inner tigh stretch, hip stretch. While still on floor, I stretch my glutes and ITB.
    A foam roller is perfect for me.


  • #6
    Left Field
    Registered Users, Registered Users 2 Posts: 28 ✭Left Field


    Thanks all for the replies! I'll try slowing down a bit and see how that goes! I got a foam roller for stretches a while ago so I might give that a try too.


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  • #7
    rom
    Registered Users, Registered Users 2 Posts: 5,148 ✭✭✭rom


    Left Field wrote: »
    Thanks all for the replies! I'll try slowing down a bit and see how that goes! I got a foam roller for stretches a while ago so I might give that a try too.

    http://www.youtube.com/watch?v=QJLxruO3su0 I use it daily to do these for 5 mins and its great.


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