Walk Like This: Runner's Quads

[Baaahb]

I like to think of myself as a distance runner. Saturday I did about 16 miles and for two days afterwards both quads have been real tight, making my walk something of a neanderthal shuffle. Is this normal? What can I do about it?

It's been a recurring problem all summer. I'm stiff most of the time, when not running. (I know, one could have worse problems. ) It takes me several miles to loosen up when in the run - it took about five miles to loosen up on saturday to a fluid motion, to where I was traipsing like a fucking gazelle, bounding over the meadows, flying on fleet feet, soaring as on a lonely windswept beach on the coast of Britain.....but I digress.

Five miles of "loosening up", five miles of sheer poetry in motion, and five miles of the grind. And then I can't walk the rest of the day...just the neanderthal stiff-legged shuffle.

I guess I should stretch some more, loosen, up, do yoga, but that's not my bag, man.

Thanks for ya help.

[dr_scrotus]

To begin with, most people are not are not out running 16 miles a day. You're putting a tremendous strain on your body, however, credit to you for doing so. I wish I could make myself run that far more often. Despite this, I would try and distribute your mileage over a greater number of days (if you do end up taking multiple days off afterwards), but if you really enjoy long runs, by all means continue. It sounds like your are starting a slower pace, which should suffice for a warm up, however, when you're done, take a cold shower and ice the muscles that ache. If you're really in pain, you could take some anti-inflammatories, but I personally like to avoid over reliance on these. Stretching, as you mentioned, is not a bad idea. During track season I try and avoid static stretching before a workout, as it potentially has a slight and temporary weakening effect (small tears). Good luck.

[BeanDip4All]

Try tiger balm- the condensed kind that comes in an octagonal pot.

Another fantastic way to loosen up your muscles is to take a rolling pin and roll it up and down your legs... feels awesome after a LR. They also sell these foam cyllanders that work the same way...

I've heard eating pickles after you workout helps ease sore-ness as well. I have no idea if that works or not.

You shouldn't be that sore after the long runs if you've slowly built up to the milage. If you threw 16 straight in there after your longest run was, say, 8 miles, you'd be having problems. I'd say re-evaluate your training and make sure you have a solid base before throwing yourself into that milage. Generally before I hit anything above 15 I've been training for about 4 months.

What's you milage look like during the rest of the week?

[Baaahb]

After running saturday and a short hike sunday I ain't gone out since, but will probably tomorrow, and go about 8, I'd guess. I do about one long run (12+) and one and half short (8) runs a week, maybe 24 miles a week, probably more.

Not a soreness strictly but a stiffness...don't need pain killers but maybe the anti-inflammatory action of ibuprofen would have salutary effects (and be good for me, as well.)

I've run for years but this is the first year (as I approach midcentury...) that I feel I've lost my ability to walk.

[tetsuma]

Not to freak you out, but it's called aging.

Stretching is critical.
testosterone is critical.
Water is critical.
If you're experiencing muscle cramps, Tonic Water should help (quinine sulfate.)

but hat's off to you for keeping it up.

[Elkhound Odin]

It sounds like you should stretch your quads before you run. A few minutes will help lessen the soreness. As you increase the length of your long runs you can expect some soreness as you described. Over time it should be less of a problem. Finally, if you are running long downhills, your quads are going to feel it. When you get to a point where you have to walk backwards down steps, then you know you over did it.

[Viva]

Baaaaaaahb, do you ever get your legs massaged? The general soreness/stiffness/malaise sounds like your legs are simply worked- i.e., you've got an accumulation of mechanical and phisiological insults built up in those puppies.

I used to get a leg massage at least once a month from a top massage therapist. Roughly one hour on just the legs. I used to go to people who worked on professional triathletes and one was on a pro cycling team. These folks knew what they were doing. Ask around at your local running or cycling store. Someone there ought to know of someone. If you're in San Diego or Portland, PM me for a recomendation.

The routine was: massage on Monday or Tuesday and take next day off, following day do a short run and feel like crap, third day, do a slightly longer run and feel a little less like crap, fourth day, run normally and feeling kinda good, fifth day, GET THE FUCK OUT OF MY WAY!

[steve]

There are mixed opinions about stretching before a run, and I don't do it unless I really feel tight. but there's a solid consensus that you should stretch afterwards. Running will actually decrease flexibility if you don't stretch..

Yeah, it sucks, but it doesn't take too much time. I spend less than 10 minutes immediately after the workout. 45 seconds on each muscle.
If I miss the stretch because I'm in a hurry to get someplace, I definitely feel tight later in the day.

[Baaahb]

I'm not big on the traditional back massage but a leg massage sounds like a sweet idea. I'll have to look into that.

The quad tightness may be from running downhill, which is the bees knees, so to speak, and a workout very similar to telemark.

[Orange Julius]

Running downhill is absolutely brutal on your body. I had to really scale back to avoid bad IT band flare-up.

[baxter]

do you do a warm up? run like half a mile then stretch before your actual run. its bad to stretch cold muscils, but bad to run with out stretching. Also make sure you stretch out really good after you run.