My legs are exhausted for days after a long run despite them being relatively ok during the actual run. I have got to HM so far. I take a protein and carb drink after which enables me to manage the day, but I need help for the following days! I’ve got my first marathon booked for October but I’m worried that when I start the plan, my legs don’t cope! I’ve had BCAAs, creatine, beta alanine, calcium, magnesium and omega 3 supplements suggested but I’m not sure whether to bother?! Can anyone recommend anything to aid muscle fatigue?
PS I’ve treated myself to a new pair of trailies for my one Year runniversary next Wednesday. Like them?
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Tasha99
Marathon
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Just eat a good, nutritious and balanced diet - it’s better to get your nutrients from real foods. The thing with supplements is that they can have knock on effects e.g. too much calcium can lead to it being deposited in the soft tissues and blood system instead of the bones. Also how do you know how much supplementation? Unless you have blood tests showing you are deficient is say calcium you could be taking things you don’t actually need and over supplementing can do more harm than good as mentioned above.
I like(d) Tailwind for my long runs and their recovery drink.
You could try using compression socks when you get back from your runs (some people run in them but I prefer(red) to use them afterwards).
Make sure your training includes strength and stretching as well as running.
A sports massage every few weeks helps the legs too.
I hope so! I’m terrified at the minute! Going to try and build up my mileage so that I’ve got to maybe 20 miles before starting the official training in June.
You’ll be great. It’s a great, well run event. Don’t overdo the mileage too early though. If you’re doing the official training from June, take it easy up to then and make sure your nutrition and strength training are a priority.
How are you doing AnnieW55 ? There's a lot of past tense there, and I haven't seen you post in a long while (although I do seem to miss lots!) .... Have you healed well?
Thanks linda9389 (and roseabi ). Thanks for asking. I’m on the mend although it’s going to take a long time 🙁 - learning patience 😊. I’m off crutches now and trying to walk normally but am still a bit of a Weeble (if you remember them)/hop a long 😄. Not been posting as I gave a home to The Black Dog, envy also played a part - not very nice of me. Appointment with a surgeon in a couple of weeks so hoping I’ll get the go ahead to be more energetic. I have a plan to get fitter Nordic Walking which will hopefully lead me back into running.
I have some catching up to do, so I’ll be reading if not posting.
Arrgghhh, nasty. Good to hear from you, but I totally understand the envy/dark thoughts, it must be really difficult, especially out of the blue like that. It's been a long time and I've often wondered how you were doing. Hang on in there - and hang on to hope ❤ You always sound very determined and that will go a long way to getting you back on the road. 🙂
The stubborn/bl**dy minded/determined (choose your word) me is reappearing. I’ve been back at work a month now (I only work part time) and that may have something to do with it 😉.
After a long run, I have a decent meal - preferably with turmeric in some aspect of it as this is meant to be good anti-inflammatory. I don’t really use other supplements apart from some vitamin D and calcium mixture a couple of times per week. I like to soak in an epsom salts bath after a hard workout or long run/race which helps my recovery.
Your shoes look nice - I bought some similar but found them far too narrow so they had to go back. Hope yours are comfy! 😊
Aching dead legs the day after long runs should mostly go away once you are running that specific distance regularly at the same pace. I've found that I only get aches when upping the distance a bit too much without enough consolidation at a new long run distance or not having run my normal long run for a while. I'm talking "slightly stiff achyness" here and not the "can't walk down stairs horror" of post-first-marathon next morning! Once your legs are "built" at a certain distance you should be fine. Racing is different and next day aches are normal because we all get carried away and run harder than in any of our training runs!
Edit - Forgot to say look into post-run stretching to unknot the muscle fibres. Right after a long run I now kneel down on a soft surface/rug knees together and sit back on my heels to stretch my thighs (3-4-5 mins). Muscles can be a bit tender immediately post long run so can be a bit hurty to do at first so take it slowly. Level of suppleness is also a factor here too.
Yes you’re right but my concern is that when you’re marathon training you don’t get time to consolidate a distance - you just go up each week apart from the cutback week once a month or so. I definitely need to up my distance before starting the plan then! Thank you 👍🏽
Also, don't use your trail shoes on very hard surfaces/pavement/tarmac, they don't have much bounce in them/ shock absorbsion because they are designed for mud, snow, forest tracks, field trails/paths.
I bought some magnesium oil spray. I've been using it a bit on my legs. It seems to be helping. But who knows , with these things ? It was a fiver from Holland and Barrett, so it didn't break the bank!
I would think you need to work on your strength, and it might be helpful to consult a sports physio who could assess you for specific areas of weakness.
If you have reason to suspect a nutritional issue (you seem to be suggesting this by your focus on supplements in this post), maybe ask your GP for a blood test?
Is this a general feeling of weakness all over the legs? Aching? Twitching? Or is it pain in specific muscles?
A simple question, but do you get in the bath after a long run? It may help.
As you have quite a long time until the Yorkshire Marathon, you have the chance to build up to top distances ahead of time, giving you the opportunity to repeat some of your longer runs if you feel up to it later in the year. Go carefully though!
Yes I think I’d better build up some distance before starting the plan, otherwise I’ll not be able to do it as my legs won’t ever get better! It’s a general stiffness all over my legs. I do get a bath but I’m not sure it dies anything tbh 😂 I’m trying a magnesium based bath soak at the moment.
Lots of good responses on here but are you drinking enough water? You should be drinking 2-3 litres a day, every day. And not just binge drinking a pint before you go out (because it will just sit in your stomach) for a run.
Also, a foam roller alongside the stretching can help too. But again this is personal choice.
As for the supplements, a good diet and you will get more than enough vitamins, minerals etc. to not need additional supplements. They are a modern day equivalent of snake oil as far as I am concerned.
I don't ache once I've done a distance a few times, but if my training drops off it comes back pretty quickly! I don't take supplements though, I'm not convinced it is at all necessary if you have a reasonable diet and consistent, strong running pattern. A lovely hot Epsom salt bath is my fix when I know I'm likely to be a bit achey. You can buy great sacks of the stuff very cheaply on ebay.
(New house currently only has a shower in it! Eek! Already messaged a nice man who will build me a Japanese ofuro soaking tub to fit in the crooked wee bathroom though. Priorities 😂)
Epsom salts are magnesium sulphate In a steaming Hot bath post run hits the spot for me after a hard run
I think you can expect your legs to ache after long trail runs. My legs seem to be electrified on run day and i’m Kicking the covers off all night My husband says it’s as if i’m Still running 😁.
Putting distance on your legs, combined with a healthy diet and good sleep should suffice I do take a daily omega 3 capsule to keep my arthritic big toe pain free
I can’t afford massages so I use the Epsom salts bath and my Tamal Dodge yoga dvd 🙂
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Best Laid Plans and all that 🤣
Kinesiology tape - advice please from those of you who use it. 
