There’s nothing worse than running along the pavement then as if your feet are tied up with stones rather than your light sneakers. With every step you make, you wonder why your legs are heavy during the exercise.
With each step, you find yourself wondering why your legs feel so heavy during your run. If this sounds familiar, rest assured—there are many common causes for that dreaded dead leg feeling and easy fixes for many of them.
Aching and tired legs not only bring discomfort, but they can also discourage you from maintaining a regular training regime. So to keep running comfortably here’s how you can conveniently fix heavy legs and comfortably run.
Everybody has heard this advice before, and it’s worth taking heed. Doing some warm-up before you start the exercise facilitates more and efficient blood flow to your muscles, making them contract efficiently. This helps you get the most out of your training and prevents the onset of heavy legs.
Additionally, an active warm-up also delivers more nutrients to your muscles. This reduces the build-up of excess lactic acid that’s known to contribute a burning sensation to the limbs and muscle aches. Ensure you take at least 10 minutes to warm up.
2. Ensure You Adjust Your Stride
Running in short bursts and maintaining the pace slower in between facilitates a more efficient training regime rather than running at a moderate speed. This approach develops your muscle strength and fitness.
Immediately you feel your legs getting so heavy, ensure you lengthen your strides but don’t increase your pace. This will help in stretching your muscles.
3. Adjust Your Running Route
Even though you managed to run up to 8 kilometres yesterday doesn’t mean you can run the same distance daily. Your legs will be heavy due to fatigue. To curb this problem, don’t run the same mile over and over. It’s vital to give yourself some rest days, and if not, reduce the running distance. This improves your performance as well as strengthening your muscles.
4. Change Your Focus
When running on a stretch of a long straight road with nothing to have a look at, it can be a bit dull. However, with nothing to place your focus on, there are higher chances that you will soon get absorbed in the tired feeling of your body and legs.
Therefore, to keep yourself away from this challenge, try listening to a podcast or music. Or you can run on a new route with many twists and turns. This will give you something separate to place your attention to.
The same way you warm up before running is the same way you must stretch after running to allow your muscles to stretch out afterward. If you avoid stretching after running, your muscles will become painful, and they will cramp. Stretching after running helps in reducing injuries and your legs won’t be heavy the next day.
6. Massage Your Legs
If you need that extra energy to run the next day, then massaging your legs may be the thing. This makes your blood flow to the tissues inside, which helps in the removal of unwanted products such as lactic acid from your legs muscles.
Furthermore, massaging encourages water and nutrients to enter your muscles, thus repairs and restores your muscles.
7. Have Adequate Rest
Some rest helps in speeding up the recovery process and reduces the chances of further injuries from taking place. Also, rest makes your legs ready for the next run.
8. Check On Your Diet
It’s essential to run while properly hydrated and full of nutrients to sustain you. Make sure that you take some small sips rather than taking big gulps. You know, excessive drinking of water can cause some digestive upset. While going for a long and hard run, ensure you carry an energy bar.
To fix your heavy legs, ensure you feed your muscles well by providing them with the right portion of carbohydrate, protein, salt, and healthy fats. Furthermore, whole grain bread varieties, rice, and pasta have high energy and fiber compared to refined counterparts.
Additionally, ensure you treat yourself with a small piece of brown chocolate after you run will never cause you any harm.
9. Use Different Herbal Gels
Sometimes herbal remedies are significant to those having heavy legs immediately after running. Horse chestnut or Aesculus is known for its impacts on the venous system. It relieves the feeling of heaviness and tightens the blood vessels in the legs
10. Check for injuries
The worst thing as a runner is to run on injured muscles or joints. Your legs will not only feel pain but can also cause lasting damage. So, never battle with the aches and pains and never ignore the signs of muscle fatigue and signs of pain as developing sprains, strains, and stress fractures will keep you off the running scene for an extended period.
It’s automatically not essential running that extra mile if you know that you won’t use your running shoes for the next couple of weeks.