2024-01-19 09:40:48
It is very common for there to be runners who, when they start running, notice the heavy, fatigued legs and even muscle discomfort. The first thing we must determine are the possible causes of feeling tired legs when running:
- Lack of recovery: Overtraining, lack of rest and muscle inflammation.
- Poor oxygenation of the blood-capillary network: Poor blood circulation, and with it, a poor supply of oxygen to the tissues, causes them to not be nourished or function correctly. Therefore, when running, not enough oxygen arrives adequately.
- Many hours standing or sitting: A static position maintained for many hours continuously does not facilitate blood circulation, which causes inflammation and fluid retention.
- Wearing clothes that are too tight: They prevent good blood circulation and venous return, which directly affects their oxygenation when you start running.
- Poor hydration: With the lack of mineral salts, it prevents muscle contraction and also usually causes the so-called “ramps”, this being a fairly common cause among runners.
- Lack of muscular endurance: Having little muscle strength and lack of resistance also causes early fatigue in sports practice.
- Lack of rest after strength session: Although strength training should be in a runner’s training plan, it is necessary to program the loads and running sessions well to avoid this negative interference between both types of training.
- Lack of iron: Which prevents the body from supplying oxygen to the muscles, organs and tissues.
What are the symptoms?
Normally, if your legs feel “tired” frequently, You can identify it through these symptoms, either before, during and even immediately after your running sessions:
- Muscle rigidity that prevents you from feeling free movement of your legs.
- Swelling in the ankle and calf area that also causes stiffness.
- Feeling of heaviness and clumsy legs.
Knowing the possible causes of tired legs when running, we leave you some tips that will help you prevent it:
1 Warm up and cool down before each race
Dedicate at least the between 10-15% of the total time of your session to warm up and cool down.
Start with a very gentle walk-jog, at a low intensity. This will allow Your skeletal muscle structures begin to work progressively, increasing body temperature and oxygenation.
Likewise, do not end your training session suddenly and do so by gradually reducing the pace and ending with 5 minutes of walking.
2 Previous activation with Foam Roller
With the purpose of increase blood flow to the lower limbsyou can use the foam roller as a tool to activate the muscles before the running session
In this case, the aim is to activate and increase irrigation to the tissues, so you should use the foam roller more superficially and with faster movements than if you did it as a discharge massage.
3 Post-workout myofascial release
To avoid muscle overload and adhesion of the fascia to the tissues – which in the medium term causes muscle stiffness and discomfort – it is more than recommended that it be used in isolation. perform discharge massages with this tool in the most affected areas in the race: tibals, calves, tensor fascia latae, quadriceps, glutes and hamstrings.
On this occasion, the strokes will be slower and more controlled, simulating a deeper massage at a muscular level. It will help you maintain better muscle tone, with greater blood flow and accelerate recovery.
4 Improve your running technique
Less contact time facilitates the stretch-shortening cycle mechanism of the muscular structures, which makes the work less muscular, and therefore more efficient.
You will avoid the early appearance of muscle fatigue.
For it, Decrease your stride length, that is, take shorter and more frequent steps to be more efficient.
Also you can alternate the terrain you run onincluding terrain with less aggressive surfaces than asphalt: dirt roads.
5 Hydration throughout the day
Infusions, water, isotonic drinks…
Lack of hydration and salts causes poor functioning of the nervous and muscular systemso staying well hydrated and adding mineral salts in an isotonic drink format will prevent dehydration and facilitate the elimination of toxins and waste.
Evolytes Powder (Mineral Salts) from SportSeries
6 Movement Snacks
After several hours sitting or standing at work, It is highly advisable to take a walk or do some movement from time to time.. Additionally, this helps you regain focus to continue working.
7 Self-massage with anti-inflammatory cream
You can massage your legs after running sessions, long walks or when you feel this sensation of stiffness and heaviness.
Always do the upward movementsstarting from the ankle area, upwards to facilitate venous return and thereby improve blood circulation and tissue oxygenation, as well as to prevent fluid retention and promote the elimination of toxins.
EssentialSeries Bee Venom Body Massage Cream
8 Include foods rich in iron and dietary supplements
Try to eat a diet with a variety of foods with a good supply of iron, such as: dark leafy vegetables, legumes and whole wheat bread.
Furthermore, the iron products They can be a good option to complement said contribution.
EssentialSeries Iron Bisglycinate
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