The feeling of having tired legs after a training session is very common among runners. This disaster, which affects beginners and expert runners alike, maybe due to various reasons or circumstances, the most common being inadequate rest, poor hydration, or improper training.
If you want to avoid that unpleasant sensation, follow these tips to avoid heavy legs after running. Take note!
1. Warm-up and stretch
Both the warm-up and the return to calm are very important parts of every training session, and you should not skip them. Before starting to run at your usual pace, warm up with a gentle run and some mobility exercises.
Similarly, when you finish, it is vital to spend a few minutes stretching. These help muscle recovery and improve circulation, something key to avoiding tired legs.
If you have been running for some time, you are likely to know the disastrous consequences of dehydration. With a loss of fluid of only 1% of your body weight, your muscular performance, and your ability to regulate the temperature already begin to decrease.
Headaches and tired legs may also appear. Run with a bottle of water or a hydration belt, or prepare stops at fountains or points where you can hydrate.
It seems so basic that it is necessary to say it, but sometimes you have to remember to rest after exercising. The recovery is essential in any training program, and without it, not only no improvement but falls into inconvenience.
4. Sleep with your legs elevated
Another good remedy to avoid tired legs, especially at bedtime, is to put them elevated. You do not need the inclination to be very large. Usually, it will be enough to place the feet on one or two cushions to notice the improvement quickly.
Putting your legs elevated is a basic measure to help improve circulation, especially for people with low blood pressure. Spending in this way will help your circulation and, therefore, better recovery of your legs.
5. Look for smooth surfaces
It is very common to run on asphalt or cement; most of the routes in the cities are paved. However, if you are a beginner or run great distances, the continuous punishment of walk-on asphalt ends up being noticed.
The hard surfaces return the impact to our feet and legs, which inevitably end up suffering. If you can, try to run on surfaces such as dirt or grass. Also, keep in mind that on the slopes, your legs also suffer more.
6. Find your pace
You may be forcing your pace without being aware of it. The longer the stride you make when running, the more impact on the legs is noted.
Try to shorten your walk a bit in your sessions. At first, it is annoying and complicated to have to do it consciously, but it will not take long to automate it, and you will notice the improvement in your legs.