Stop foam rolling, icing, and stretching and your legs might actually heal.
Stop foam rolling, icing, and stretching and your legs might actually heal.
Make sure your drinking enough water, take electrolytes, and make sure your eating enough. Works miracles
take 4 days off completely and rest completely.
resume training.
2 days on 1 day off. for 1 week.
resume regular training, but run very easy after hard work.
recover son.
remember if you recover properly, you can build up to high mileage, without over training.
on the 4 days off, eat one meal with a lot of green cooked vegetables and rice.
ya, take ca, mg, na, k electrolytes.
and take a herbal laxitive before bed.
and don't eat much junk food. just a little for pleasure if you need it.
stop thinking and relax ....
recover son.
don't do much stretching, or ice for the next 2 weeks also.
Especially the icing, it is counterproductive, you delay the natural recovery process.
Icing is good to avoid a lot of blood going to a hurt area if injured, for recovery it is, well...
Heat is good
By the way, I had four weeks of more mileage and training than ever before, now I have to take a very very easy week. I tokk two days off , but still sore and heavy, then another day off, one day of swimming, then easy run, and then I will "ease" into more training again, I hope it all works out for you, for me it is not so important I have no competition until next year so I just test my boundaries.
Again, good luck!
I spam now, but, for me I often feel down in the early spring, maybe a slight reaction to pollen and polluted environment from the snow melting?
I can't believe it took until page 2 for someone to mention more food, full of nutrients. When you step up your mileage you need to step up your food, sleep electrolytes, and water.
More calories and sleep and you'll start having good days.
Deadl3gs wrote:
I have a new coach who has significantly increased our mileage and workout volume. I went from avarege for 30 mpw to 50. I haven’t been responding well to this volume and I’ve been getting slower every week for over the past month. I thought that I would have adapted by now, but I haven’t. My legs are constantly dead, and they burn every run no matter how slow I go. Workout and race times are slower than what I did last year. I recently ran a mile in a time that I did for my tempos last year. That’s how dead my legs are. Specifically, my legs feel heavy and there is a burning sensation. I have 4 weeks till conference, and it seems to be getting worse. No amount of foam rolling, icing, stretching, etc is working. What should I do? My teammates are telling me to cut off big amounts of mileage which I will probably end up doing.
Happened to me in the past. I ran easy for the last 3 weeks excluding region and the big race state. Ran one race a week later after state to see if I should do footlocker and got beat by someone who was 1.5 minutes behind me at the state meet.