Excessive quad tightness on distance runs...how to fix it?

Training Advice/Discussion High School

8 years ago 02/08/2016 5:52pm EST

Towards the end of most of my normal runs and long runs (8-9 miles), something weird starts happening with my quads. They start burning slightly and tightening up so that they become increasingly hard to move. It gets worse after about a mile and doesn't go away unless I stop and stretch them out. I've noticed this before, especially in XC races, but lately it's been happening more often. It never occurs in interval workouts, just distance runs. What's causing it? Should I try foam rolling, stretching more, etc.?

8 years ago 02/09/2016 5:44pm EST

re: lead legs

http://www.runnersworld.com/injury-prevention-recovery/cure-quad-pain-calf-pain-and-heavy-legs

try downhill strides, on grass or soft surface if you can.

when this happens to me, I will run 30-40 mins easy followed by 3-4x 300-400ish meter looking downhill strides.

then foam roll and stretch.

good luck!

8 years ago 02/09/2016 5:58pm EST

re: samsies

I'd take a look at some high quality compression shorts or tights, depending on your needs.

When I was doing long trail runs, 18/22 miles, my quads would have a similar issues, most often when running moderate to steep downhills. 2XU compression shorts helped.

You might look at fundamental factors, nutrition or quad strength come to mind.

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Excessive quad tightness on distance runs...how to fix it?

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