Been running for 4 months,3miles.. 4 times a week..with a few longer runs mostly on treadmills.I am 16st plus and ran the Great South run last sunday in 83 mins..although i am happy with my time....very unhappy my quads are still killing me four days later.I did alot of stretching before the race and a little afterwards.Anybody have any suggestions about how this can be avoided in the future?
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A massage may help ease the worst of the pain, and I have read several reports that sitting in a cold bath with ice in it as soon after the race as possible is the best treatment, but I've never been brave enough to try it. I do find that going for a swim after a long run helps though, probably as the water is colder than a normal bath.
Well done on your GSR time - excellent result after such a short time running!
Let us know if it works...........
Residual stiffness, caused by lactic acid hanging around in the muscles, can be helped by massage, warm bath or best of all by a gentle recovery run, to flush out the toxins (if you can get your legs to move!)
If you try the cold bath (brave, very brave), let us know if it works.
1. concentrate on stretching after the event - this also stimulates blood flow which flushes lactic acid out of the muscles
2. rehydrate quickly and re-stock your muscles with glycogen quickly, ie eat something and drink something
3. Make sure you have sufficient protein in your meals after the event, or even try a protein supplement/ recovery drink
4. Massage helps (stimulates the blood flow again) try a peppery massage oil for a deep heat effect.
5. Keep moving after the event - running 13 miles then doing nothing at all is sure to stiffen up the muscles.
6. Change your running shoes - no insult intended but you're a heavier runner at 16st and you need the best cushioning you can get, your current shoes may not be up to it.
Hope this is helpful