Sore legs

Amelia123

Hey everyone,
I am a first time poster here.

So for the past couple of years I take to the roads to run at least 5 times a week.
Running distances of 6-9miles.
Up until last March I was doing fine, taking part in 10km runs and the likes. My legs began to get a little sore and I was finding it hard to run..as in my breathing and so on & began to feel very tired after the run due to the extra effort I had to put in.

So I stopped and continued walking instead.
During July I decided to try running again and I felt it was a great relief to me that I was able to run the 6 miles sometimes 8 without any problems, felt great after them.

After the weekend just gone, my legs are beginning to give me the same problem. My upper legs feel tight and I am back to finding it hard even to get my rhythm right again. Last week I was doing great! I love running and it is so frustrating when this happens.

I am looking into my diet, I can see that I am not eating enough protein and this might be contributing to it? Also I have low iron levels-however I have started taking supplements for this.

Can anyone else advice as to what I should do or what may be causing this?
Thank you

average_runner

Amelia123 wrote: »

Hey everyone,
I am a first time poster here.

So for the past couple of years I take to the roads to run at least 5 times a week.
Running distances of 6-9miles.
Up until last March I was doing fine, taking part in 10km runs and the likes. My legs began to get a little sore and I was finding it hard to run..as in my breathing and so on & began to feel very tired after the run due to the extra effort I had to put in.

So I stopped and continued walking instead.
During July I decided to try running again and I felt it was a great relief to me that I was able to run the 6 miles sometimes 8 without any problems, felt great after them.

After the weekend just gone, my legs are beginning to give me the same problem. My upper legs feel tight and I am back to finding it hard even to get my rhythm right again. Last week I was doing great! I love running and it is so frustrating when this happens.

I am looking into my diet, I can see that I am not eating enough protein and this might be contributing to it? Also I have low iron levels-however I have started taking supplements for this.

Can anyone else advice as to what I should do or what may be causing this?
Thank you

Go to a physio

Annie get your Run

Do you do any dynamic stretching before your runs and post run stretching afterwards? Do you have a foam roller? There's never any harm looking at your diet either but start with the body maintenance (yoga, pilates, foam rolling, stretching etc etc) and a good place to start with all that is a decent physio or physical therapist that specialises in sports. If you tell us where you're based someone might have a good recommendation .

RayCun

Low iron levels will make you tired, you'll be working harder to maintain the same paces. It takes a while (a couple of weeks?) for the supplements to have an effect.

Could try foam rolling, stretching after runs, core and strength training to support your running.

A physio should give you a programme of exercises to address any weaknesses.

Swashbuckler

Do you have any rough idea what pace you are doing you're running at? I see you mention 6-9 miles, 5 days a week. Are you running all of them as fast as possible or are some of them easier?

Would a typical week be 5 runs, as fast as you can possibly run?

El Caballo

RayCun wrote: »

Low iron levels will make you tired, you'll be working harder to maintain the same paces. It takes a while (a couple of weeks?) for the supplements to have an effect.

Could try foam rolling, stretching after runs, core and strength training to support your running.

A physio should give you a programme of exercises to address any weaknesses.

Would agree with Ray that the low iron levels may be the most likely culprit. less oxygen means higher effort levels and general struggles with running. also maybe an idea to go the doctor to get proper supplements for your case if you already haven't. levels generally take from a couple of weeks to months to pickup depending on how low they are.

ford2600

https://ss.fitness/#diet

Learn to eat properly.

If you base a diet on wholefoods (which you should) it is pretty hard not to get enough protein in. Assuming you have no medical issues if you are eating enough, and that "enough" is formed by wholefoods, protein,micro nutrients etc tend to take care of themselves

If you are eating clean already, all minerals will henerally be catered for except sodium. Say hello Maldron and add at will when cooking etc. Low sodium will make you feel like ****e.

Even if vegetarian/vegan it's not that hard. If you are listen here
http://sigmanutrition.com/episode133/

Duanington

You mention your legs being tight but how is your breathing when running?

The lads have suggested Iron as the most likely cause...I'd tend to side with that one alright.

I had ( or have) similar symptoms and have just been diagnosed with iron levels on the floor....I struggled for months to figure out what was going on. Constant heavy legs is a sure sign and if your breathing is labored at what should be easy pace, it would be another indicator.

The easiest way to know for sure is a blood test, specifically asking for your iron measurement.

ooter

Do you do most/all of your running on roads OP?
If so that could be causing the soreness, I know it certainly would with me. Do you have the option of doing some of your runs on grass?
I find soaking in a bath of waist hight cold water good for sore/tired legs, as cold as you can take it for 20-30 mins.

Irish_rat

Maybe it's a case of too much and your body is unable able to cope with the added mileage.

I'd also agree with the surface, I take to the grass for long runs.