Lead legs?🦵🏼

[Jnubster]

Can I just ask people who have completed the C25K do you as runners ever feel like your legs are like lead? I’ve done consolidation run 9 this morning (still running every other day) and for the first time I actually felt my legs were so heavy!! Just wondering if I’m doing something wrong? 🤷🏻‍♀️ I have felt exhausted all day too!

[f1madman Graduate]

From what I've read dehydration tends to be the cause of heavy legs. Have you been drinking plenty of water yesterday and today?

[Jnubster Graduate in reply to f1madman]

I have drunk 2 bottles of 500ml water today I’m thinking I need to drink the same or more on my days in between.... thanks 😊

[f1madman Graduate in reply to Jnubster]

There's a saying that goes round here "hydrate today for the run tomorrow"

[Jnubster Graduate in reply to f1madman]

Yes!! Someone did tell me to drink on my #dayoff 🤣 💦

[orcadia Graduate in reply to Jnubster]

The NHS advice is about 1.2 litres of water per day, so you need more than your two 500ml bottles on a normal day, and then even more to hydrate for running.

[Jnubster Graduate in reply to orcadia]

Thank you 😊 I’m on a rest day so will get my water intake up today and continue on my run days!

[Fuggs Graduate in reply to Jnubster]

1 ltr a day in this warm weather seems mighty light. Urine colour can be a good indicator. The lighter the colour can indicate the more hydrated you are, the darker not so good. Dark urine indicates the kidneys are concentrating the waste. Bear in mind medications can colour urine as well. Aim for a very pale straw colour....I usually drink 2 litres a day..... at least...more when I run...

[Jnubster Graduate in reply to Fuggs]

Yes I’m definitely working on it today!! I’ve already had 750ml & I’m peeing like a race horse 🏇 🙈🤣🤣

[Fuggs Graduate in reply to Jnubster]

The correct phrase is peeing like a racehorse on a flat rock....well done

[SJ60]

Me too today 😱 I really struggled (consolidation 11) with my 30 minutes. It’s very odd

[Jnubster Graduate in reply to SJ60]

Weird feeling isn’t it? I really felt I was doing ok till this one run! Been really bizarre!

[Instructor57 Graduate]

Heavy legs is usually a sign of dehydration

[Jnubster Graduate in reply to Instructor57]

Thank you 😊 at least that’s something I can totally work on!!

[Instructor57 Graduate in reply to Jnubster]

Absolutely, 2.5 to 3 litres a day (even rest days ) 👍

[Jnubster Graduate in reply to Instructor57]

Super, thanks so glad I asked 👍🏻

[Jnubster Graduate in reply to Instructor57]

I’ve actually realised I’m only drinking 1 - 1.5 litres a day 🙈

[Instructor57 Graduate in reply to Jnubster]

There ya go then 😁👍

[Jnubster Graduate in reply to Instructor57]

Totally!! 💦💦👍🏻

[Issywhizz Graduate]

Glad I just read this post, as my legs were feeling heavy too on my runs lately and I know I haven’t been drinking enough water

[Jnubster Graduate in reply to Issywhizz]

Sorry you’ve experienced the same but at least we know we can do something about it 💦🏃🏽‍♀️

[Instructor57 Graduate in reply to Issywhizz]

Absolutely, 2.5 to 3 litres a day (even rest days ) 👍

[Tasha99 Graduate]

Take an extra day off

[Jnubster Graduate]

Does anyone take water with them when they run? I did do but I got annoyingly sweaty hands!! Now I drink abit before I go & then when I get back

[Tasha99 Graduate in reply to Jnubster]

Not unless I’m running over 10 miles

[Jnubster Graduate in reply to Tasha99]

Thank you 😊 have a good day!

[Sussex13 Graduate in reply to Jnubster]

I bought one of those ring doughnut shaped hand held bottles which works for me, it's only a small one from Decathlon but helps a bit.. might be worth it?

[Jnubster Graduate in reply to Sussex13]

Yes that’s what I have my hubby got it bless him! 👍🏻

[Roxdog Graduate]

As well as the hydration advice, if you've done lots of consolidation runs and are finding you have heavy legs after running every other day, try taking an extra day off. That might fix it. Whilst you're building a very impressive commitment and keeping motivated, if you're tired, maybe you need a rest period. You could still do other exercises on your rest days.

Good luck!

[Jnubster Graduate in reply to Roxdog]

Great advice thank you I really appreciate it! Have a wonderful Wednesday 😊

[PandaCory Graduate]

Yep - I had a nightmare run a week or so ago, just as you describe. The consensus in my replies (thanks again everyone) was to rest a bit more (maybe take an extra day), and always have enough to drink in advance. It seemed to work, but sometimes these things happen to everyone it seems. You just have to put it behind you and know that the next outing will be better. Good luck!

[Jnubster Graduate in reply to PandaCory]

Thank you 😊 yes I’m concentrating on drinking plenty of water today ready for tomorrow’s run! Fingers crossed it helps. If it’s still a struggle I may leave an extra day.

[addicted2cycling in reply to Jnubster]

Be aware that over hydrating can result in an electrolyte imbalance and impair muscle function. ALSO, checking your weight before and after exercise can reveal how much water was lost in sweat and not replace by drinking. ALSO x 2 --- anything other than CLEAR urine following exercise means not enough hydration.

[Jnubster Graduate in reply to addicted2cycling]

Thank you for the advice, I’ll bear that in mind also 👍🏻

[Diamondshoes Graduate]

Yep, still waiting to run like a gazelle! In fact, since graduating I'm finding it tougher, sometimes I walk for a bit, then start running again.

[Jnubster Graduate in reply to Diamondshoes]

That still counts especially as you’re running more than you were before the program 💪🏼

[Rachyee in reply to Diamondshoes]

Me too. But even though I walk for a minute or two.. I still think over all that it is great progress compared to where I started from

[booksie Graduate in reply to Diamondshoes]

Yes hoping it will happen one day soon to me too! I still think I ran a lot better when it was cooler so at the moment I'm just jollying along still doing it and waiting for the weather to change - a bit like Mary Poppins. 😁

[Surreychica_1]

You need to drink at least 2 litres of water a day and if you can squeeze in more do it.

[Jnubster Graduate in reply to Surreychica_1]

Thank you 😊

[Kish247 Graduate]

Hydration is great, until you end up needing to go for a pee twice during the night which isn't great if running in the morning hahaha. I can deffo tell I'm getting old (34 soon which is SO OLD - jokes! )

[Jnubster Graduate in reply to Kish247]

Ha ha 🤣 that’s totally me!! I like my sleep & don’t want to have to be popping to the loo! I’m a woman of a certain age these days!!🙈🤣

[Jnubster Graduate]

On my 4th bottle of water 💦 sorry to much info alert 🚨 omg I’ve never peed so much!!! 🤣🤣

[sugarmoon Graduate]

Hi, I was recommended to take magnesium supplements for tired heavy legs as well as drinkinking plenty of water. It seems to be helping so far. 😊

[Jnubster Graduate in reply to sugarmoon]

Thank you 😊 that may be something to think about.