Leg pain and struggling to run in the cold

[Resolute1]

I am currently running (W4R2) and the weather is -5.5C so well below freezing. Ive noticed that my legs seem to be suffering from what feels like lactic acid build up in them. I haven't experienced this previously. I couldn't complete the final 5 minute none stop run. My breathing was not laboured but my legs felt so heavy and sore I just couldn't push through it. Im not sure if this is because of running in the freezing weather or something else. I will repeat the run so as not to cheat a run 😂 but wondered if there are any tips for dealing with what feels like a build up of lactic acid in my legs.

[Sax64 Graduate]

You're doing really well getting out there when it's so cold. Personally I do a really good warm up inside the house before I even contemplate going outside, especially as it's so cold out. I do the runners world ones with lots of reps. runnersworld.com/health-inj... gets my muscles warmed and my heart rate slightly elevated. Then your warm up walk should be really brisk, enough to get that heart rate up a bit before starting to run really, really slowly. Hopefully you will then avoid what's commonly called the toxic 10 (build up of lactic acid) or the first 10 minutes of really hard laboured running where you feel you can't carry on. Then at the end of the run, back indoors, some long static stretches and a glass of water. This is a really good habit to get into, particularly as you're now getting into the longer runs. Good luck, you can do this.

[Resolute1 Graduate in reply to Sax64]

Thank you Sax64! That link is so helpful I often wonder what stretches I should be doing. I agree I probably wasn't warmed up enough. I did the same run today and the temperature was a lot higher. Pleased to report minimal leg pain, so it must be the lack of warm up . I will be doing those warm up stretches from now on too. Thank you 🫶

[Tasha99 Graduate]

it can be an issue sometimes - whenever a run is hard, slow down and hopefully you’ll be able to get through it 👍🏽

[Annieapple Administrator Graduate]

🍏Well I admire you for getting out in that cold weather!! Yes it’s a good idea to repeat the run after one or two rest days.  Sax64 has given you excellent and essential advice. I have run in -11 in Canada and that is truly the answer! Staying well hydrated every day improves the heavy leg feeling. When it’s cold out especially the minus temps we do tend to run a bit faster to keep warm so to repeat what  Sax64 has said: Dynamic warm up before going out & then a very slow, gentle start to those runs!

The other thing is strengthening and stretching your body every day! Just a few minutes will make all the difference to your running.

healthunlocked.com/strength...

Do let us know how you get on! You will nail this with your determination! 👏

[Resolute1 Graduate in reply to Annieapple]

Thank you Annieapple... I never thought of that, practicing stretching and strengthening every day. Running in -11 wow, that's all I can say 💪 I will give the dynamic warm ups a go. I had gone from working in a warm office mainly sitting all day to then going for a run outside. I don't think I had taken the time to stretch and warm up enough before running. The run I did today was fine but it was +6 so much easier temperature 😆. I have also gone and brought some base layers today that were on sale, I have a breathable long sleeved vest and leggings to go under my joggers so hopefully they will help too. 🤍

[MissUnderstanding Administrator On a break Graduate]

My downfall is running too fast during when it’s bad weather to get the run over more quickly. I don’t know how that works when it’s a timed run! I often settle into a rhythm but my legs feel sore later. Checking you can say a full sentence out loud without gasping at the start of your run is a good idea. Perhaps every few minutes.

Heavy legs can also be related to dehydration. It could be a bit of tiredness from going through the programme. I find stretches and gentle exercise like walking and swimming between runs really helps. Plus building up my strength. You might find that if you start your runs steadily and keep to that slower pace, your achiness passes. Are you always taking a recovery day after running? That’s important.

It’s also always ok to use a treadmill! Good luck with your next run.🏃

[Resolute1 Graduate in reply to MissUnderstanding]

Thank you MissUnderstanding, 😊 I will try drinking more on a run day see if that helps too. I take one or two days between run days but I am probably not stretching enough

[RollingPea Graduate]

Dehydration can sneak up on us in the winter months. A cup of tea can feel very soothing, but the volume is usually quite small, and it is a diuretic. Make sure you are drinking enough plain water each day. Cold water is not appealing in winter, so tip in some boiling water to take the edge off. I am writing this as I reminder to myself!

[Resolute1 Graduate in reply to RollingPea]

RollingPea yes, I love a cup of Yorkshire tea 🫖 and decaf coffee and I drink copious amounts throughout the day. I think you may have hit the nail on the head 🎯as cold drinks are not appealing in the cold weather and I am probably drinking a lot less than I should. Thank you 🤍

[RollingPea Graduate in reply to Resolute1]

This is my lightbulb moment for 2024! I think too many caffeinated drinks are affecting my sleep and my hydration. Warming up a cup of water by adding a bit of boiling water on top is so easy and it makes all the difference in winter. I can’t believe I mislaid this basic life skill somewhere in the dark recesses of my mind these past few years. Let us know if your leg problem improves over the next few runs Resolute1. The warmer weather should help too.

[Irishprincess Graduate]

Our muscles need more warming up in cold weather so a longer warm up is a good idea. You could do this inside before you head out as already suggested.

Also, if you have a foam roller then having a few minute roll before a run really gets the blood flowing. If you don’t have a foam roller then you can use a tennis ball for your calves and thighs.

Take your time and slow down if you feel your legs are “heavy”. There are some runs where this happens for no reason and then for the next run it all feels ok.

Good luck 🍀

[Resolute1 Graduate in reply to Irishprincess]

Thank you Irishprincess I think I have committed another rookie error by trying to warm up in the frost 😂 I will have a look into foam rollers and how to use them. I don't own one but I have seen them in the shop. They look more like a torture device to me, but if they stop the leg pain I will give them a go. 🤍