W5 R1

[Jo11160]

Hi guys just looking if anyone suffers from what i believe is heavy legs, from the beginning I have been struggling with this but glad like everyone here we keep pushing the barriers. But especially towards end last week 4 runs i felt my legs had weights attached to them it felt like cardio wise i could keep going but my legs didnt want to. Just wondering if others felt that they could go longer endurance wise but muscles just didnt want to keep going. Just a factor that concerns me as run times begin to increase a lot now. Wondering if having shoes not up for the job is whats causing my issues or if its common when running that your legs just dont want to keep going and thats the barrier we keep pushing through.

[IannodaTruffe Mentor]

Heavy legs is a classic symptom of poor hydration. You should be drinking a minimum of 2.5 to 3 litres per day, as explained in the guide to the plan healthunlocked.com/couchto5...

By the time you reach W5, in my opinion, you need to be wearing proper running shoes, preferably fitted after a gait analysis done at a specialist running shop. They won't solve heavy legs but will protect you from a lot of impact stresses. Leisure trainers are not running shoes. Again, more in the guide.

[Oldfloss Administrator Graduate]

IannodaTruffe has given you some great advice... also, as the runs get longer. exercise on rest days needs to be upped.. strength and stamina need working on

[JulesG1 Graduate]

I have the opposite problem, lack of breath but happy legs. I would say, from my experience, to check your footwear and do plenty of stretching after your runs. The stiffer you feel afterwards the more you need to keep going, gently. I kept nursing my injuries, now I walk through them and I never ever skip my warm down stretches. I also walk for longer than 5 mins at the beginning and end (it also helps me as then I start running at the top of the hill). Also, check you are drinking enough and don’t eat for about 1.5hrs before you run.

Good luck and don’t feel pressured to go too quickly through the programme, just keep doing something at your own pace.

[Abicon Graduate]

Definitely recognise those symptoms. Have taken to leaving 2 days between runs for recovery and doing some stretches beforehand. Also drinking a lot of coconut water as been having cramp as well. Another sign of poor hydration I'm told....... Just done wk5r3 today and no heavy legs!

[dkane15]

I suffer from the heavy legs thing - I am quite well hydrated but will up my water on run days. I agree with everyone re the exercise on rest days. Last week I also started putting 2 days in between runs (instead of 1) and this has helped. I do a bit of a recovery walk the next day. The other thing I have been doing is strength training (a short 7 minute pre run warm up) which I found online and also stretches on my glutes every day, as recommended by my physio. I have lower back problems and as a result knee problems which doesn't help with the old heavy legs! I am hoping all of this will help get rid of the lead weights feeling which is really annoying! Good luck!