Sore tired legs from running. how can i help them recover quicker?

Question

I recently stepped the pace up on my training. I have gone from 3 days a week to almost 7. My last 7 days training have been - 6k run thursday, gym friday, sat rest, sun gym, mon 6k run, tues 5 a sides, wed gym, thurs 6k run.

At the gym i do mostly CV & my 6k run is on relatively flat loop around a lake at around 6am.

This morning i found my legs wouldn't go on after 3k and my muscles tightened and ankles and claves got very sore. I know that i have probably done too much lately but any idea how i can get my legs to recover quickly so i can get back on with training?

It hurts even when i go up the stairs. lol

Thanks

Answer 1

Massage Deep Heat into your legs then wash it off before you go to bed. It allays aches and cramps.

Answer 2

There are a few things you can do to help, though the best way of course to build up the muscles in your leg more, which you are doing anyway so thats good. However, overworking them is bad, and 7 days is way too much. Even professional athletes have rest days. 5 days max should be more than enough for you to reach your goals, with enough recovery time as well.

Right, the first and most obvious is stretch beforehand but more importantly afterwards as well. And if your muscles do tighten, then try and stretch them maybe 3 times a day to slowly stretch them out again.

Take theshower headd off the shower to focus on your legs, and alternate with hot and cold water. This causes the muscles to contract and should help stretch out any tightness as well.

Your diet is of course important. Plenty of protein before and after to rebuild and repair the muscles quickly. Carbs, especially good carbs, for energy to last the long distances. Also, eating red fruit, such as red grapes and cherries. They release something to combat the bad chemicals in your muscles that cause the aching. They'll help you recover from them slightly quicker.

Hope this helps.

Answer 3

try having a bath with a few drops of ginger or peppermint oil in it

You definitely need to make sure you're stretching and warming up properly: http://www.ehow.com/how_3014_warm-run.ht...

Hope you feel better soon!

Answer 4

Have a nice sleep, and soak in a hot tub.  The hot water will aid in removing the lactic acid from your legs.  While your in the tub, stretch and rub your legs to help this process.

Answer 5

you should wear tights they help... get them at any sports store .... or roids you will never be sore and recovery is a dream

Answer 6

Have a long good sleep

Answer 7

There are a feel things I tell my kids to do every practice, and by now it's probably hammered into their brains.

Eat

Ice

Rest

Stretch

Eat:

Within 30 minutes after your run, you want to drink some type of sports drink (gatorade) and eat a small snack (bagel, pop tarts...etc.)

If you wait any longer, the food becomes less able to help you recover.

Ice: Ice the place where it hurts. I tell my kids to take an ice bath once vevery week for their legs to recover faster. Just feel the tub with water and chuck mabye a gallon of ice in there.

Rest: This means sleeping well and resting.

Stertch: After every run, remember to stretch! If not you are setting yourself up for an injury.

Remember try to listen to your body. If your body says it needs a day off, take it. Don't force yourself to follow a specific training plan. If you do this again is a set up for injury.

But don't get listing to your body and being lazy mixed up.

Answer 8

Are you making sure that you warm up and warm down and stretch before excercise?? its soooo important to prevent injury!

You have lactic acid in your muscles which have temporarily damaged them..

when you get back in from running and you have stretched and warmed down, try elevating your legs to stop your legs from flooding with acid...breath in through your nose to encourage your heart to calm down and do this for like 5 mins..big breaths...then slowly shake your legs out till you feel ok!

Answer 9

Steriods!!

Answer 10

Number one: clam down on the exercises. Get at least 2 days rest. You also need a life on top of that. I think stepping up the pace has caused the problem. Bathing in warm water having massages to your legs will help. But resting will be best.

Do overwork yourself. Train a lot yes- but by stepping up the pace you could seriously damage yourself- so be careful in the exercises you do

Answer 11

make sure you are eating ok. always stretch well. after really long runs ie 10miles plus i dip into a ice bath for ten mins.  its really hard getting in but it works.  good luck