Heavy legs? 🦵

[ScribbleKid]

Hello there guys,

New to the forum after many weeks of peeping 👀😂

I have a question, I am now on Wk6 of the Couch25K program, (managed to work through week 5 😅) I’ve found that if I’m not struggling with being out of breath then its my legs feeling/getting heavy? And it happens for almost all of my runs

I’ve tried to drink before runs and do stretches but I can’t seem to get past this

Any advice?

Thanks ^^

[UnfitNoMore Graduate]

Welcome to the forums and great job so far.

Heavy legs can be a sign that hydration is off... what you drink today will make a bigger difference to tomorrow’s run than anything you drink before the run. Sip water all day every day, 2.5-3 litres total for good hydration, possibly more if it’s hot (but I tend to make up for any difference in tea)

If you’re out of breath... slow down. Ideally you want to be running at a conversational pace... so able to speak in full sentences without gasping.

This and other great tips are covered in the guide to the plan, healthunlocked.com/couchto5... which is well worth a good read.

Happy running.

[Tinytears60 Graduate in reply to UnfitNoMore]

Great advice which I will be following - thanks 🙏🏻

[IannodaTruffe Mentor]

Welcome to the forum.

Read the guide linked to by UnfitNoMore but this post may get the message home about the crucial need for good hydration for runners........it is not optional healthunlocked.com/couchto5...

[Dtay1978 Graduate]

Welcome 😊

Yeah as mentioned above drinking plenty of water every day is a must. Maybe invest in a water flask, so you can keep an eye on your intake.

[Allbarron Graduate]

I agree. It's definitely hydration. I had the same issue early on and even now if I haven't hit that3 litre mark the day before my run I can guarantee it's going to be like running in diving boots. If you're not used to drinking a lot during the day it can be a hard habit to develop but definitely a must particularly during this hot spell we're having 🥵

[Hidden]

Try running a bit slower and drink more water on your days off.

[Oldgirlruns Graduate]

I agree with UFNM ScribbleKid - make sure you’re staying hydrated on your non-run days and maybe slow down a bit. Let us know how you get on!

[icklegui Graduate]

Everyone's mentioned hydration and its importance so I won't repeat about hydration. (Ok, apart from saying the word hydration three times.) Also definitely read that comprehensive guide that UnfitNoMore linked to.

I just wanted to add to this discussion to flag about the stretches - are you doing stretches before? 'cos if you are, be aware that stretching beforehand should be dynamic stretching only, not static stretches (runnersworld.com/health-inj.... After your runs you should be doing static stretches.

All is explaied in the guide

[ScribbleKid in reply to icklegui]

Wow, thanks for this! I’ve been doing it all wrong 🤭

[icklegui Graduate in reply to ScribbleKid]

I never knew these things before coming to this forum - it's the best place to ask all your questions and get helpful friendly answers 😍

[ScribbleKid]

Thanks for all the responses guys! So hydration is KEY from what I gather! Thanks for all the links to more info ^^

I’m pretty sure I’m not drinking enough after all... but will try to drink more on days off and carry water where I can. It is a hard habit to stay hydrated but I hope it makes a difference.

Also, will try and slow down! Maybe this will make me look less of a hot sweaty mess 🤭

Again, thanks for all the feedback

[icklegui Graduate in reply to ScribbleKid]

there was a post recently about carrying water - you should be ok without carrying water with you, until you're running much longer. Carrying stuff can lead to its own discomfort!

Hope you find the joys of hydrated slow running soon

[ScribbleKid in reply to icklegui]

So can I ask what would be classed as a longer run? And thanks I hope so too 🤭

[icklegui Graduate in reply to ScribbleKid]

good question! I forgot, but in the guide it says:

" If well hydrated, there should be no need to carry fluids with you on any run under an hour duration, unless it is extremely hot or you have a specific medical condition. It is important to replace the fluids lost while running, soon after you stop."

So keep up the drinking especially on your non-run days, and drink well after your runs. I find anyway that if I drink immediately before a run, it's sloshing around in my stomach, so just uncomfortable - I tend not to drink much in the half hour before a run.

[ScribbleKid in reply to icklegui]

Thanks 😊 good to have some idea

[Jell6 Graduate]

Buy a larger mug for your tea.

Doing this topped up my intake by at least 600mls a day. I also drink half a bottle of water on my commute to work, and the other half coming home another 500mls, so already up 1100mls on my previous intake, and hardly took any effort.

Sadly for me drinking enough doesn't come easy. Worth it though, if I get 2.5 litres in the day before I run it's much easier.

I don't drink before, or during a run.

Good luck, it will help 🤩

[ScribbleKid in reply to Jell6]

That’s a good idea! I received a big ass sdirect mug once which I’ll put to use 😂😂😂

And yep I’m the same! Drinking plenty of water doesn’t come easy

[Jell6 Graduate in reply to ScribbleKid]

🤣🤣, that's what I use. Hideous, but mahoosive!

[ScribbleKid in reply to Jell6]

😂 😂 great minds and that ...