Those who go for a run surely know what I’m talking about, especially after intense training. Let’s see some tips to avoid loaded legs after running. With simple actions before, during or after training, we can avoid that unpleasant sensation of ending up with loaded legs.
Finish a workout with the feeling legs loaded It may be due to several factors. On the one hand, poor nutrition or hydration can fatigue the muscle prematurely. Bad technique or repeated career impacts can also affect the muscle and cause pain. On the other hand, if the blood circulation is not completely correct, recovery can suffer and that feeling of having your legs loaded appears.
Tips before going for a run to avoid loaded legs
- Hydrate yourself well before running: If we are going to train with poor hydration, our muscles will suffer a lot. Keep in mind that dehydration reduces performance significantly. This makes us want to train intensely but notice that something is not going well. In the end, a poorly hydrated muscle is a more fatigued muscle that will take its toll.
- Get ready with a good warm up: some gentle jogging, very light stretches and the occasional exercise of strength: squats, strides, ankle extension. A good warm-up prepares the body for the most intense exercise and prevents injuries or premature fatigue.
Tips for not loading the legs during the race training
- Shorten your stride: We have already talked on occasion about the importance of stride frequency. If we have a wide stride, the impacts will be stronger and the muscles will have to withstand greater force. If we shorten the stride, the impact is reduced and the muscle suffers less.
- Make a correct return to calm: a bit of gentle jogging and dynamic stretching at the end of running will help recovery, by making the metabolites resulting from the effort do not stay in your muscles and annoy you with pain.
Tips to avoid loaded legs after running
- Contrast baths help: When you go to the shower, do hot-cold contrast baths on your legs. In this way you will promote recovery through better blood circulation.
- Sleep with your legs tilted up: If the pain and tiredness of the legs does not stop when you go to bed, I advise you to put a pillow on your feet and sleep with your legs tilted. This favors venous return to recover sooner and better.
- Use of compression stockings: they have an effect similar to the previous point: improve venous return and circulation. It is not something miraculous but compression garments can help you reduce that feeling of tiredness, especially if your circulation needs a little push.
Strong legs, less loaded legs when running
I will never get tired of giving this advice to runners. Going to the gym and training strength in the legs is very important, for our brands and to avoid injuries and discomforts that we are talking about. Strong legs will be more protected in the face of the impacts and the excess of micro-fractures that are sometimes the cause of that feeling of tired legs.
You have many options of work force in the gymAt least you should get one day a week of strength training. I personally prefer to make a circuit of force, although I alternate it with more analytical exercises and sessions of explosive strength, endurance strength and maximum strength.
This article was originally published by Juan Lara in March 2014 and has been revised for republication.
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