Sore/tight/weak/ quads

Training Advice/Discussion High School

5 years ago 05/17/2018 9:18am EDT

Female runner, running 40 miles a week. I felt very strong at the beginning of track season (10:50 for the 3200) but as the season went on, my quads started fatiguing half way through my runs and at the one mile mark of the 3200. My times slowed in the 3200 by about 10 -15 seconds. Aerobically, I felt very strong, but my quads were getting tired. I'm taking two weeks off, and then I'll start base training. I am wondering if my quads might be weak, compared to my hamstrings. Does anyone know of good strength workouts or cross training, that will help strengthen the quads?

5 years ago 05/17/2018 10:54am EDT

re: quadzilla 2

I am wondering if my quads might be weak, compared to my hamstrings.

based on you doing 40 mpw...

in my experience, the problem is much more likely to be that your hamstrings and glutes are not contributing to your stride, and so your quads are being over worked.

do you do any strength or conditioning work for your hamstrings?

have you checked that your glutes are actively contributing to your stride mechanics?

cheers.

https://breakingmuscle.com/fitness/4-simple-exercises-to-get-your-glutes-fired-up

5 years ago 05/17/2018 11:11am EDT

re: Cottonshirt

Thanks so much for your advice. I don't do any weight room work. I do some core strength routines and the typical dynamic drills. I have very muscular and very tight hamstrings. I guess I just assumed my quads were weak because of that. Last year I had a couple times where my knee bothered me for a short while after doing some hills. My PT thought that this was do to the muscles pulling on the knee. Problem went away quickly, after stretching and especially rolling.

5 years ago 05/17/2018 11:38am EDT

re: quadzilla 2

Try some light cycling a few times a week, front squats are really good at strengthening your quads.

front squat: 2 to 3 warm up sets, 3 to 5 sets x 3 to 6 reps

When doing squats don't go pass parallel and pause for a moment.

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