So, I'm doing some base training (about 80mpw, strides 2x a week, tempo, fartlek, long run, easy runs at 6:45-7 15:30 5k pr) and having a problem where I just become increasingly tight toward the end of my easy runs. Like I'll start a little tight, get looser, but then the tightness just ratchets back up. Usually ending runs tighter than when I started.
What's the LR diagnosis here?
Get in a hot tub or sauna and do some stretching and do dynamic stretches before runs.
long easy runs are a bit quick for you. Slow down a tad.
Yea you should probably be closer to 7:30 on long runs
What's the basis for slowing down his runs? Sounds to me like he's already running at what most would describe as easy pace for those runs. Regardless, where's there a correlation between pace and tightness if he's tight from the beginning of the run? It's not as though he'd be tired at that point.
And what gets tight? Specific muscles?
What else do you do to help with flexibility? Do you stretch, actively or static? Foam roll?
What are your eating habits like?
cooptastic wrote:
And what gets tight? Specific muscles?
What else do you do to help with flexibility? Do you stretch, actively or static? Foam roll?
What are your eating habits like?
It's mostly the glutes/ hamstrings and calves that are getting tight. Hip flexors as well.
Normally I do leg swing before a run, static stretching after. I foam roll a few times a week.
My eating I think is ok -milk, water, coffee eggs, granola, a lot of fruit, animal protein, bread, rice, not a ton of veggies. I don't eat much in the way of processed foods.
Do you do any sort of a warmup? If you do the static stretches after perhaps the first mile of your run, maybe you'll feel better for the rest.
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