Achy legs advice

[Cally73]

I am after some advice please. If I slow my runs down and have a steady pace I find my legs just generally ache but recover quickly. However, if I push myself more and quicken my pace my legs really ache. I struggle to get up and down the stairs as they shoot with pains. Completed a Parkrun on Saturday (pushed harder and was against strong winds) but my legs are only just recovering!

Is it just a case of building up leg strength still and need to go slower? I am finding I can’t get out three times a week as my legs are too achy still. Only finished C25K in July so very new to all of this!

[damienair Administrator]

Hi. Yes it will take a few months to build up your running legs. They will ache for a while, then ache not too much, then ache not at all. But be prepared for achy legs for another 3 months or so. Run your 2 midweek runs at a nice pace and run your parkrun at a faster pace if you wish. Build it up slowly.

Damien

[Franglaise Graduate10]

I have been running 6 months now and Myanmar legs ache less than they did.

I read,an article in runners world that said it can take a good year to build up your running legs.

Persevere...i fancy buying,a foam roller too....torture apparently but help with the aches etc...happy running

[Cally73 in reply to Franglaise]

Yeah I have a foam roller and they are torture!

[RunBrianRun Graduate10]

I would say you need to see a doctor or a physio regarding the shooting pains. That isn't normal and may indicate a problem elsewhere. Good luck. And definitely take it very easy on your runs for now and do lots of dynamic stretching before your run and spend at least as long again on stretching after the run.

[Cally73 in reply to RunBrianRun]

Thanks. I do have back problems which sometimes triggers sciatica. I think if I stay at a steady pace I am fine. Maybe I am just pushing myself too quick too soon! A year ago I attempted C25K and couldn’t run at all due to my back problem so I think I probably just need to slow it down. Thanks for your advice 😊

[cheekychipmunks Graduate10]

Hmmm yes, as Brian said, shooting pains aren’t to be expected. Aching legs are normal in the building up process, and yes that’ll reduce given time. 👍 It takes a good year to build running legs. 🏃‍♀️🏃‍♂️🏃‍♀️🏃‍♂️

But if these shooting pains are preventing you from running 3 times a week, either you’re pushing yourself too much (so dial back your pace substantially) or there’s an underlying issue which would need checking out. Have you had a gait analysis?

Good luck! 😀

[Cally73 in reply to cheekychipmunks]

Yes, had my gait done. I think I do need to reduce my speed as the pains are more normal achy muscles when I do. I do have bulging discs in my lower spine and think I am probably just pushing myself too much. Thanks for your advice 😊

[UpTheStanley Graduate10]

I agree. Muscle stiffness/soreness may be expected for a day or so after a harder than normal run (compression socks help my calf muscles in this regard) but if by "shooting pains" you mean sudden bursts of sharp pain rather than just generally having to hobble around (especially up and down stairs) for a while, that's not normal and needs investigation.

Hope everything turns out OK!

[JaoJao Graduate10]

Hey Cally, sorry to hear this. I would suggest take a look at recovery food lists for runners, these include nuts, bananas, yoghurt, milk, peanut butter, raisins, blackberries, Heinz beans... help your legs get some strength back. I have found milk, cheese and almonds have helped me with less achy legs over the weeks and months .