BodyRecomposition Support Forums  

Go Back   BodyRecomposition Support Forums > General information > General training questions
Register FAQ Members List Calendar Search Today's Posts Mark Forums Read

Reply
 
Thread Tools Display Modes
  #1  
Unread 02-04-2012, 04:53 PM
randyjr randyjr is offline
Senior Member
 
Join Date: Feb 2010
Posts: 213
Default Constant sore/fatigued quads from running?

My problem is constant and long lasting soreness/fatigue in my quads, mainly the vastus lateralis. I've debated posting this here as I have implemented many changes but still end up with excessive sore quads. I posted a question a few months ago on here about not improving in my race times mainly due to this problem, and decided to drop all races for a time and slow down my easy runs, which got me nowhere. After a hard training run, the soreness usually lasts 3-5 days and 5K's last for 4-6 days.
Without going into detail, I run 2 quality days with the rest easy/recovery. This soreness has been going on for months, probably since October or so, maybe longer. My PT says I have good form/good footstrike and my cadence is around 180 or so, maybe a little less. One interesting thing is my hams never get sore from running, ever. When I do speedwork or extended tempos, my glutes get sore and my calves do when I wear minimal shoes but these are the only muscles. I just read someone on a running website say something about beginner runners get sore quads and that's a sign of poor form. Another thread said doing squats or quad strengthening will reduce quad soreness from running. I now do a lower body workout 1-2 times a week but honestly never do quad exercises because I don't want to add to the soreness! Opinions on excessive quad soreness and how to reduce it? I've done a lot of research on the net but can't find anything concrete.
Reply With Quote
  #2  
Unread 02-05-2012, 03:22 AM
Bonham Bonham is offline
Banned
 
Join Date: May 2011
Posts: 720
Default

Quote:
Originally Posted by randyjr View Post
My problem is constant and long lasting soreness/fatigue in my quads, mainly the vastus lateralis. I've debated posting this here as I have implemented many changes but still end up with excessive sore quads. I posted a question a few months ago on here about not improving in my race times mainly due to this problem, and decided to drop all races for a time and slow down my easy runs, which got me nowhere. After a hard training run, the soreness usually lasts 3-5 days and 5K's last for 4-6 days.
Without going into detail, I run 2 quality days with the rest easy/recovery. This soreness has been going on for months, probably since October or so, maybe longer. My PT says I have good form/good footstrike and my cadence is around 180 or so, maybe a little less. One interesting thing is my hams never get sore from running, ever. When I do speedwork or extended tempos, my glutes get sore and my calves do when I wear minimal shoes but these are the only muscles. I just read someone on a running website say something about beginner runners get sore quads and that's a sign of poor form. Another thread said doing squats or quad strengthening will reduce quad soreness from running. I now do a lower body workout 1-2 times a week but honestly never do quad exercises because I don't want to add to the soreness! Opinions on excessive quad soreness and how to reduce it? I've done a lot of research on the net but can't find anything concrete.
You have ignored almost all the advice given to you on this site (and from your doctors) so why are you back asking from more?
Reply With Quote
  #3  
Unread 02-05-2012, 07:09 AM
FutureisNow FutureisNow is offline
Senior Member
 
Join Date: Feb 2011
Posts: 529
Default

Sore quads could come about through landing on your heels.
That will force your quads to resist eccentrically. That's not neccessarily
bad form as some people do just run that way, but it could cause pain.
Try to "center" your hips over your legs - allow them to "catch up" to your legs if they are not - rather than leaning forward as I may be doing in my old photo.

Typically sore quads from exertion prevent themselves, that is to say
running downhill to bring on the soreness is recommended
in order to have immunity from recurrance. This might be able to be
done with eccentrics on a leg press as well, but running downhill
would be more directly transferable. Probably not recommended
in your case though.

You be prone to soreness from adhesions in your quads. Use a foam roller
on your quads/IT band/hip. It should be exruciating. Then stretch.
You may want to take off several days from running, to work on this.

Longer term, you had some weight loss objectives I believe that would also
help to acheive to make running easier, generally speaking.

Last edited by FutureisNow : 02-05-2012 at 07:11 AM.
Reply With Quote
  #4  
Unread 02-05-2012, 07:39 AM
randyjr randyjr is offline
Senior Member
 
Join Date: Feb 2010
Posts: 213
Default

Bonham, lol. I kind of thought you would surface so I'm going to answer your last post in a PM and don't want to get off track. I know there aren't a lot of runners on here so my replies may be few anyways but I love this site.
The first time my PT put me on a treadmill, she made the comment that I run upright too much and to lean forward at the hips more, also to look into Chi Running. The second time a few weeks later she said my posture was better and that I have a slight heel, midfoot strike which she commended saying most people heel strike. I never get shin splints and think my footstrike is good, but I guess it's possible my treadmill to outside form could be different and that my running form is off. I weigh 174, far from optimal but not enough to cause chronic quad soreness. I have been stretching and foam rolling a lot lately, and will continue. I will try and look at my outside running form today. I guess the bend at the hips with an upright body still hits the quads a lot.
Reply With Quote
  #5  
Unread 02-05-2012, 08:54 AM
FutureisNow FutureisNow is offline
Senior Member
 
Join Date: Feb 2011
Posts: 529
Default

Another thing to consider is adding short walking breaks of 30 seconds every mile or so. They will allow the blood to perfuse to your muscles, clear the
lacitic acid which makes recovery easier and could help your development.
See http://www.jeffgalloway.com/training/walk_breaks.html for more information.

This is from his blog:

Some runners assume that they must work toward the day when they don’t have to take any walk breaks at all. This is up to the individual but is not recommended. Remember that you decide what ratio of run-walk-run™ to use. There is no rule that requires you to hold to any ratio on a given day. As you adjust the run-walk according to how you feel, you gain control over your fatigue.

I’ve run for about 50 years, and I enjoy running more than ever because of walk breaks. During and after almost every run, I am energized and mentally alert. I would not be able to run almost every day if I didn’t insert the walk breaks early and often. I start most runs taking a short walk break every minute. By 2 miles, I am usually walking every 3-5 minutes. By 5 miles, the ratio often goes to every 7-10 minutes. But there are days every year when I stay at 3 minutes and even a few days at 1 minute.

The run-walk-run™ ratio that you use will vary from day to day. The more conservative you are, the more enjoyment you can expect from your running - day after day.

Last edited by FutureisNow : 02-05-2012 at 09:02 AM.
Reply With Quote
  #6  
Unread 02-05-2012, 09:18 PM
Donald Lee Donald Lee is offline
Senior Member
 
Join Date: Jan 2010
Posts: 402
Default

Is this a recent occurence? There could be something structural/postural going on...possibly in your hips.
Reply With Quote
  #7  
Unread 02-07-2012, 06:03 AM
mrlakramondas's Avatar
mrlakramondas mrlakramondas is offline
Senior Member
 
Join Date: Jun 2009
Posts: 3,815
Default

Quote:
Originally Posted by randyjr View Post
My problem is constant and long lasting soreness/fatigue in my quads, mainly the vastus lateralis. I've debated posting this here as I have implemented many changes but still end up with excessive sore quads. I posted a question a few months ago on here about not improving in my race times mainly due to this problem, and decided to drop all races for a time and slow down my easy runs, which got me nowhere. After a hard training run, the soreness usually lasts 3-5 days and 5K's last for 4-6 days.
Without going into detail, I run 2 quality days with the rest easy/recovery. This soreness has been going on for months, probably since October or so, maybe longer. My PT says I have good form/good footstrike and my cadence is around 180 or so, maybe a little less. One interesting thing is my hams never get sore from running, ever. When I do speedwork or extended tempos, my glutes get sore and my calves do when I wear minimal shoes but these are the only muscles. I just read someone on a running website say something about beginner runners get sore quads and that's a sign of poor form. Another thread said doing squats or quad strengthening will reduce quad soreness from running. I now do a lower body workout 1-2 times a week but honestly never do quad exercises because I don't want to add to the soreness! Opinions on excessive quad soreness and how to reduce it? I've done a lot of research on the net but can't find anything concrete.
Well start doing quad exercises and see what happens. Use a full ROM.

edit: Also make sure to warm up and cool down properly when you run.

Last edited by mrlakramondas : 02-07-2012 at 06:10 AM.
Reply With Quote
Reply


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT -6. The time now is 01:12 PM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.