You will see good and bad days in your running journey. Good days are easy, where you feel like cruising on clouds. On the other hand, bad days will feel like a never-ending struggle. What matters here is you still showed up and went through the session on a bad day instead of making an excuse not to run that day. You should be proud of yourself. This post is all about how to overcome heavy legs while running and keep going.
This kind of fluctuation can also happen during the session. You may do a good pace and enjoy your run on fresh legs for a few miles, but each step will feel like a struggle once the fatigue sets in. Even though heavy legs while running are annoying and demoralizing, it is usually a transient problem that lasts for a few minutes.
It is important for you to find the underlying causes to know why your legs tire out so easily. Are you really wearing out your legs, or are you pushing your heart too hard?
You can handle the situation of heavy legs while running if you are able to distinguish between muscular weariness and cardiovascular strain. It will help you decide if you have to stop for the day or keep running. You can find solutions by changing the pace, diet, training techniques, resting hours, or recovery strategies. Embrace awareness to optimize your running experience.
What is Heavy Legs While Running?
Every runner knows the feeling of dead legs or heavy legs. This ‘heavy leg syndrome’ manifests as tiredness and sluggishness, making it challenging to lift your legs or maintain your usual pace. Despite all your efforts to increase the pace, you often feel trapped in first gear. It’s like your legs are carrying an extra weight, and every step becomes a struggle. In this post, we will understand the reasons for your tired legs while running.
1) Overtraining can lead to heavy legs while running
While training consistently is crucial for improvement, overtraining can work adversely and lead to significant fatigue or even burnout. Overtraining occurs when you push your body beyond its limits, not allowing enough time for recovery. It can lead to a plateau or decline in performance instead of progress. Beginner runners often experience rapid gains, which can be exhilarating and motivate them to push harder. However, overtraining may cause performance plateaus or declines instead of the anticipated progress.
Pushing your body too hard can lead to stress, which can show up as poor performance and heavy legs while running. You will feel physical and emotional exhaustion, which can lead to irritability, a higher risk of health disorders, and injury.
It is crucial to avoid increasing the duration and intensity too rapidly to prevent overtraining. While seasoned runners can use this strategy to achieve continuous progress toward their goals, new runners can use it to gain their endurance capacity. By maintaining a balanced and gradual training plan, you can feel confident that you are progressing steadily without risking overtraining.
If you have plans to participate in a marathon or mid-distance event, you must follow a personalized training plan rather than overtraining yourself. It is important that you listen to your body signals, such as persistent muscle soreness or a significant drop in performance, and your efforts must be restrained so that you get enough rest.
2) Excessive strength training can lead to heavy legs while running
Have you been working out a lot with weights? No doubt, runners must do a few strength training sessions every week to slow down the loss of muscle mass. However, avoid overdoing it, as you may feel a DOMS (Delayed Onset Muscle Soreness) that is common among runners.
Strength training for runners is not just about building muscles. It’s about enhancing your running technique and performance. If you plan to participate in a running event, make sure that your running is the top priority and go to the gym, too. Don’t overdo it if your goal is to become a good runner and not a bodybuilder. Remember, the right balance of strength training can make you a stronger and more efficient runner. So, embrace strength training as a tool to improve your running, not just to build muscles.
Similarly, avoid doing intensive strength training, such as heavy squats or deadlifts before long runs because your muscles will feel stiff and restrict your running performance. By keeping your legs fresh for key events, you can maximize your performance while minimizing the risk of fatigue and injury. The timing of strength training is also crucial, as you need to rest your muscles properly before you reach the race venue.
3) Lack of recovery
Do you include rest days in your training plan? If not, it’s time to reconsider. Recovery is just as crucial as the run itself, as your body and mind need downtime. Without adequate rest, you risk injury, fatigue, and even burnout. Every training plan should incorporate at least one rest day per week, tailored to your goals and experience level. Remember, rest is not a sign of weakness but a strategic move to enhance your performance. So, embrace your rest and recovery days and trust that they are an integral part of your journey to becoming a better runner.
More importantly, you must avoid running with high intensity in each training session. While it may look impressive on Strava, consistently pushing hard can hinder your progress. It will not give time for minor injuries or niggles to heal appropriately. Your base runs should be easy to facilitate recovery from tougher sessions while maintaining aerobic fitness. Running at a manageable pace reduces the likelihood of ending up with heavy legs. You can optimize your overall performance by saving your efforts for longer runs and speed training workouts.
4) Not warming up and cooling down
Many runners skip the warmup and rush out the door. However, both pre-and post-run stretches are essential in preventing heavy leg syndrome. Warmup drills can significantly reduce muscle stiffness and help you feel more energetic and less burdened. You don’t need to spend hours on stretching. Dedicate 5-10 minutes before and after your runs, and you will see the difference.
Try to do a few warmup exercises like:
- Leg swings
- Toe walks
- Bum kicks
- Walking lunges
- High knees.
After the running session, you can do a few dynamic stretches focusing on the following muscles:
- Quadriceps
- Hips
- Hamstrings
- Glutes
- Calves
- Back.
This discipline helps you recuperate from the impact of running so that your legs feel fresher and more supple. It also improves your mobility and performance.
5) Poor running form
Another reason for tired legs while running is linked to your running form or posture. Your muscles feel extremely fatigued because they are getting too tired. If your foot lands too far in front of your torso, then you may experience strain on your calves and quadriceps. Soon, you will feel heaviness on your legs. By understanding and correcting your running form, you can significantly reduce the chances of having fatigued or heavy legs while running.
Similarly, when your heels strike the ground first, you will exert more energy into your legs upon impact, which wears out your joints and muscles more quickly. If one leg seems noticeably heavier than the other, this disparity could point to a weaker limb or even show biomechanical variances influencing your technique.
If you run more efficiently with proper form and technique, you will have fewer chances of having fatigued legs. You can analyze your running biomechanics to identify the issues and make conscious changes to maintain a form while running, all the way from start to finish.
Consider taking professional help to review your form, if you are not able to find the fix. They have the knowledge and tools to identify the problems accurately and offer personalized advice and recommendations for fixing them. Form correction or modification helps to reduce the chances of heavy legs while running, improve performance, and avoid injury.
6) Dehydration and inadequate fueling
We don’t give it much thought, but dehydration can also cramp the leg muscles and make them feel heavy while running, making it a struggle to take more steps or increase the pace. You must have sufficient water at least 30 minutes before the session. I also take a couple of sips before going out just to moisten my throat. If you are feeling low on energy, you could have a small carbohydrate snack to fuel your session.
When I feel heavy legs while running, the first couple of troubleshooting steps I do are slowing down or taking a couple of sips of water. It has always helped me feel better in a few minutes and complete my planned session.
Heavy legs while running – Conclusion
Sustaining efficient running biomechanics is essential for achieving maximum output, and reducing the likelihood of fatigued and heavy legs while running. Your entire running experience can be greatly improved by making small changes like not overstriding and recovering from heel striking.
Including strength training, stretching, and proper rest days in your routine will help speed up recovery and improve endurance. If you find persistent issues, consider consulting a specialist for personalized advice. By prioritizing the form and recovery, you will enjoy your runs more and feel less tired. It will make way for progressive improvement of your running performance.