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Introduction

It is quite common for legs to hurt after a long runningsession, so that means that most runners experience painful legs. One shouldworry if the pain experienced after the running is normal for the particularlevel of experience and fitness. If one experiences pain that occurs during theactual running and if it even gets progressively worse, the running sessionneeds to be stopped immediately.

These types of pains and aches are not normal forrunners. Those types of aches and pains are usually common after the runningsession. They are caused by tightening up of the muscles due to prolongedfatiguing effort but they do not have anything to do with any injuries ortraumas. The sensations can be described as stiffness, soreness or tightness. Thistype of pain is most likely to occur in hip-flexors, quads, glutes andhamstrings.

Causes, Explanations and Tips

The main cause of the pain in leg muscles is the repetitivemotion of running. The repetition grows progressively with the length of therunning session. After such long runs the muscle run out of energy, they get stretched,they get damaged and fatigued and they need to be repaired. The pain and thestiffness usually kick in a few hours after the running session.

The longer therun, the stronger the soreness of the legs will be. Each new distance usuallycauses some pain. When a runner pushes out a new distance the last few milesare usually the toughest and they force the body to respond by makingsignificant changes. After the recovery of the body it can be pushed furthertowards new boundaries. Beginner runners should quite often experience extremestiffness of the quads which happens especially when a person indulges inmarathons.

The pain and the soreness can affect the experienced runners aswell, especially after long breaks during the winter season. It is quite normalto feel discomfort, tightness and pain for up to three days after a long andimportant effort. Experienced runners also require less time to recover thanthe amateur runners. One should always have some time to recover between tworuns. It can be very hard to quantify pain and describe the soreness morespecifically but sometimes certain symptoms may be indications of seriousconcerns.

One should be worried about pains that worsen progressively duringthe run, pain in the shins, pain that comes back after the run and sorenessafter shorter, consistent runs. One should always manage the distanceaccordingly, indulge in ice baths, always stretch before running, indulge inmassages and drink plenty of water for proper hydration.

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