New to running. Questions about heavy legs and new shoes

[Noosit]

I joined a running club programme and have been running a few months now. I'm really slow though. Slower than all the other new people, some of who are bigger than me and some older than me. I'm fairly athletic in any other sport I do but have never been able to get on board with distance running.

I get heavy legs fairly often. Is this likely a fueling issue, or my shoes or my technique.

I know I'm not deficient in anything as recently had blood tests in good range and I feel pretty energetic otherwise.

Could it be my shoes? I just can't afford to spend £100ish on new shoes if I end up not continuing. But if it was likely to make a difference then I would. How do you choose and fit new shoes if you have to shop online?

I think it’s unlikely to be your shoes. It’s probably just that you’re not used to running. It gets easier the more you do it, so I would just keep going and see what happens. It really doesn’t matter how slow you are, so try not to compare to other people.

I also find that running is a lot about what’s in your mind - if you’re thinking about having heavy legs, it will probably feel like you do!

What shoes are you wearing for running at the moment?

Heavy legs can also be a hydration issue… make sure you’re drinking loads of water throughout the day (ie not just filling up before or after a run… keep it coming all day)

I’d recommend a gait analysis. I had one done. Best £35 I’ve spent as a runner! I’d spent fortunes on trainers but had issues with aches and pains. The gait analysis looked at my running technique and recommended trainers. Made a massive difference to my running and I was pain free within 6 days.

Heavy legs were a symptom of non optimal iron/ferritin levels for me

Blood tests may come back with ok numbers in the reference range but endurance sport participants often need them to be relatively high

If it's not that then I think it's a matter of getting used to it. Running is very high impact.

It’s hard but don’t compare yourself to others just go by yourself. Are you running further than a few weeks ago or faster? I don’t get faster easily but increasing my distance at a slower pace does then translate to a faster shorter distance after a few weeks. Also a huge amount is genetics and body type. More importantly do you enjoy it? Try listening to music or audio book or podcast or no headphones mix it up. Support compression socks can help too. I’ve got some cheap knee high ones from sports direct.

Ah, this could be my problem. I do forget to drink during the day sometimes.

How far are you running, at what sort of speed, and what shoes are you wearing?

A 5k takes me almost 45 minutes. That is the furthest I have run.

I'm happy enough to be slower but I don't like running alone and so it limits me having people to run with. Also, my heavy legs aren't always heavy and I can sometimes increase my pace - particularly further into the run when my breathing is settled - so I am trying to establish what causes that to see if I can prevent it.

My iron (ferritin) was in the 70s last time it was checked. A year ago it was 21. I take iron tablets daily so hopefully it's not dropped again.

My shoes are lightweight running shoes I bought in a sale RRP £££ but I got them cheap. I've since read a review and someone saying they're not flexible enough. They're too stiff.

Ok - so if you're running at a really steady pace, and only very short distances, it's very normal for your legs to feel heavy.

When you're moving at 15-min mile pace you naturally "plod" more than if you're running faster. You land more heavily on your feet, are more likely to heel-strike, and your strides are shorter - which is going to lead to legs feeling heavier and more difficult to bring up and move through the range of motion.
That's not a criticism, that's just the way our bodies work. When moving slowly it's nigh-on impossible to get that "perfect" form of being light on feet, rolling off the forefoot and triple-extending the back leg.
Years ago, a physio said to me that the best running form you'll ever see is when people are sprinting in an emergency. When your body needs to fly, it does... but most of the time it doesn't and poor form (lazy glutes, hips dropping, heel striking, knees rolling inwards etc) kicks in.

Double check what make and model your shoes are and we can advise further on whether changing them would help. But honestly, what you're experiencing just sounds very normal for someone at the running stage you're at. It was certainly the same for me and most other runners I know (and no amount of gait analysis or mega built-up stability shoes is going to change that!)

Also try to do some basic strenght training if you don’t already. Example might be 10-20 squats whilst your waiting for the kettle to boil plus do some lunges whilst Tv adverts are on, do a plank every day for 1-2mins. Building strength helps prevent injuries and will make the running easier too.

I carry my weight in the lower part of my body. Strength training alongside regular running really helps me turn my big legs from lard to muscle, so they don’t feel so heavy.

I'm a runner and I don't find much difference between shoes. I use compression socks and they made all the difference for me. You can buy basic running compression socks from any sports shop and they're not expensive. I play football too so preventing injury is a big priority for me especially as I have Dyspraxia and I've sprained my left foot three times 😅
Make sure you're stretching well after, especially your legs, and don't be afraid to run then walk then run as you're building up. It takes your body time but builds up strength so well.
And make sure you're getting plenty of protein to fuel your muscles after. And water.

Heavy legs is fatigue normally. Shouldn't really keep going if your fatigued as you run the risk of over use injury. Maybe you need to scale back a bit from the running club and do a bit on your own increase your fitness and milage then go back. Honestly getting slow to heal injury like shin splints can stop you running for months just make sur your only doing what your ready for 😁

I'm determined to continue. I've noticed it having an impact on anxiety already. I did start gradually with walk/run as a couch to 5k programme. I plan to add strength training specific for running. I do use weights during the week but mostly for my arms and I don't do as many squats as I ought to! I've done pilates once a week for over a decade so not new to moving my body.

I don't think it is fatigue, as I either don't have the heavy legs at all or I have the heavy legs right at the start of the run.

It makes sense that running very slowly is hard work. I feel like my legs want to run faster and I can run comfortably quite fast over short distances. If I run at the level my legs would like to run, I am short of breath, even after 10 minutes. What might be a good strategy to improve? Am I best off running faster but for a shorter time and then gradually increase time/distance? Or persevere as I am, doing the increased time and distance and hoping my speed improves over that time?

I am over 50 if that makes any difference.

After a 2k warm up, Try lamp post sprints or step counting if you’d like to build in a bit of speed. I sometime run hard for 10 strides then recover for 15 then go again repeat 6x. . I’m in my 50s and it definitely takes me longer to warm up these days. My best runs are often after I’ve walked the dog first for 40mins.

That's interesting. Thank you.Thank you everyone for sharing your wisdom.

Op you are running and this is amazing!

I run too, but I am very slow and I struggle with it. This is despite being fit and strong (I work out 5-6 times a week.)

I honestly think people underestimate what a tough work out it is. The good news is it gets easier after a couple of weeks and the health benefits are so huge.

I highly recommend the Nike running all and their coach, coach Bennett. You can also follow him on IG. He's very inspirational and I couldn't run a step without him.

Keep at it. I couldn't join a club as I am too slow so you are already miles ahead of me ❤️💪🏻👵🏼

Well @Noosit I think your doing great, keep up the good work