Running help needed

[EchoElephant]

Up to about 10yrs ago I used to run a lot, about 4 or 5 times a week. And I'd race in a couple of half marathons a year.

But then I had knee problems, so I gave up running and took up other sports that aren't high impact.

With lockdown, I haven't been able to do my other sports, so I thought I would go back to running. My knees are fine, it's my legs that are giving me problems. They just feel like they don't want to run!

I've been running 2 or 3 times a week since the beginning of March, maximum of 5 miles. And every time my legs feel very heavy and it's an effort to keep them moving. I feel like I'm dragging tonne weights around.

I warm up and stretch before every session but that doesn't seem to make any difference.

Has anyone got any suggestions, thanks?

Are you drinking enough water?
Could you be anaemic?
Are your strides too long?

Possibly not drinking enough water. I run first thing in the morning, so I do have a big drink before I go out. Maybe I need to allow more time before the run to have a drink and something to eat

Not anaemic

My stride length is quite short

What and when do you eat before you run? If I run first thing without eating anything (usually a banana) about an hour before I go then I feel like I'm made of lead.

It’s just run fitness. If I were you I’d run slower, possibly shorter distances, more frequently. The first few weeks after any break are always a slog for me. My legs just feel like they have nothing to give. It gets better over time and you start enjoying it more.

I can't run any slower or I'd just be walking.
Today I managed 3 miles and it was a real slog. I thought after 3 months it would be getting easier.

I have tried little bursts of speed, which seem to kick start my legs into moving better. But that only lasts for a short time.

I think I need to try eating something before I go out. I have to run at 6.30/7am before work. So getting up earlier to eat would be a struggle!

I used to put a banana on my bedside table at night, eat it as soon as you wake up, then get up, dressed, etc and hopefully 30-40 mins will have passed and you'll be good to go!

I think you are just tired? Take a week off, then try 3k every other day and see how you get on.

Most people only do C25k in the timescale of lockdown. If you’ve gone straight back to 3-5 mile a time after 10 years off you might just have gone too hard soon?

It is peculiar if it's not getting better and you're clearly able to cover a few miles so not unfit.

Are you the same size as before? Diet okay? No other symptoms to indicate any deficiencies like anaemia? How old are you too? Not hormonal/age related?

I’ve had to have 2yrs off after plantar fasciitis and I still have to have rest days. I only run 5k at a time to go easy on my foot, but my fitness is only just reaching pre-PF levels.

It’s a good idea to mix it up with cross training to keep your strength up too.

I used to feel like this but adding in some cycling has really helped. I try to use a high gear so it’s more muscular than cv (I think) and it’s made my legs stronger which has helped a lot.

It’s not all about speed!

Maybe look into jeffing/intervals/hill sprints to help build up speed! I would also cut to doing some shorter runs a few times yourself where you really push yourself and then make sure with your longer run you are going slow enough to be able to keep a conversation.

I'm not unfit or overweight. I'm used to training in other sports 3 or 4 times a week. So I have just gone straight into running from not doing any exercise at all.

I can carry on a conversation when I'm running, so I'm not out of breath. My legs just feel very heavy.

Unfortunately I'm allergic to bananas, so I can't eat them for an energy boost. But I think eating something first might help

I'm 52, so I guess age is a factor. I'm not expecting to be fast. Speed doesn't bother me. I'd just like to go on a run without it feeling like such hard work.

That should say "I haven't just gone straight into running from not doing any other exercise"

OP if you’re running ‘fasted’ then I’d say it was that. I know if I run early on a completely empty stomach it’s a hard, joyless slog.

Bananas work for me, but I know you’ve already said that you’re allergic. I also like a little tub of oats soaked in apple juice which I soak and leave ready the night before. I literally eat them as I’m lacing up my shoes. They never give me a stitch or sit heavy. Or you could try some dried figs or apricots? You need to try and find something you can eat as you get up/ get dressed.

Also make sure you eat well the night before and are well hydrated when you go to bed. I know it’s a bit of a pain but I find if I’m running very early in the morning I need to make sure I eat something suitable the night and not just a light supper.

Could you be thinking too much about it? Have you tried running with music or a podcast to distract you until you find a rhythm? I have heavy legs if I run in the morning I run better around lunchtime before I've eaten lunch but having had plenty to drink.

Oats in apple juice - I'll try that tomorrow morning before my run

I'd love to run with music but I can't hear the traffic well. So it's not safe for me. Maybe I should just sing to myself as a distraction

Early morning running works best for me. It's too hot for me to run after work unless I wait til about 9 o'clock

I'm 52 & I run a bit like that. I look awful if filmed!
But it's just my normal. I always was a terrible runner.

Have you had a blood test to rule out things like anaemia, or it could be something else. How is your breathing? I know it sounds like a stupid question but some people hold their breath slightly when running, there is information about it online if you google.
How much of a warm up do you do?
My legs feel heavy the week before my period, so it could be to do with hormonal fluctuations.
How do,you feel when walking at speed?

Op, I was talking to my friend about this today- I am exactly the same, having run for years with no issues, but suddenly it's really hard. I also get aching limbs. Do you think it could be menopause/perimenopause related?

I don't know what's causing mine as I haven't stopped running, but it's just become so hard. My limbs feel like lead too. i wondered about a vitamin deficiency. I can run slightly better in the evenings - the mornings are impossible for me.

@EchoElephant - get yourself some Aftershokz headphones, you can run with music and hear traffic/cyclists etc around you. They work on bone conduction and sit just in front of the ear rather than in or over them.
Some of them are very expensive but I have the cheaper titanium ones and love them. I need music - I prefer not to hear all my huffing and puffing when I'm out of breath

I got up slightly earlier this morning. Had some oats soaked in apple juice and spent more time on my warm up.
And it helped a little ☺
My legs still felt heavy but not as bad as they have been.

So that will be my new pre-running routine. I'm also going to try to do more cycling and change one of my runs to a shorter one with intervals.

I think I also need to look at whether I need to take some vitamins. And accept that I'm getting older!

Thanks for everyone's suggestions, they've been very helpful

Good luck!

I run a lot and I suffer if I am not properly fuelled or hydrated.

Hydrated as plenty of water all the time, not only just before a run.

Magnesium helped me. I don't eat before a run but drink a strong black coffee with a bit of sugar. Pahla Bs 5 minute standing pre run warmup. And HRT!!