Advise please!?


Question:I have been running/jogging for a few months now. I quit smoking and started moving.
My question isnt about lung capacity and endurance because i know that is going to take a while and i am fine with that. my question is why my legs get so tired about 3/4 of the way through my run. about 20-25 mins in they get so tired and sore and heavy that i have to really push myself to finish.
yes i stretch some before, and do a majority of my stretching after when my muscles are warm to aviod tightness and soreness, later and the next day.
Any advise would be appreciated.

Answers:

Hey guess what aima a junior, 11th grade, at my school race i got 1tth place out of 25 ohter students my time

You are encountering what every runner does during a hard workout. The feelings in your legs are caused by lactic acid. Lactic acid is a waste product caused by you body not being able to supply enough oxygen to remove the waste products. I think that you are running to fast and this is causing your legs to become heavy and tired. Try running at a conversational pace. If you can't sing when you are running you are running to fast on your easy days.
What you have been doing is basically called a tempo run and the feeling that you are getting is called your lactate threshold point. By doing a tempo run once or twice a week for 20-25 minutes and running easily the rest of the week you will get into great shape.
Good Luck!

When i run i have a pain in the lower part of my knee. how do I get rid of the pain?

The last answer was spot on. When I run on easy days I usually load the ipod with some slower tempo stuff (for running that is) and when I get on my "build up" days I run with heavier stuff. I've also avoided any kind of alcohol and backed off red meat..they contribute to lactic acid build up.

Do you agrre w/ me? Jeremy Wariner is da best runner ever?

If you are running easy, say you can talk you are in aerobic energy system running and you are not getting lactic acid build up in your muscles. You are fatiguing because you are not conditioned to run. You are probably sore the second day after your run. It will take time to condition your body to exercise. Anytime you change the type of exercise you are doing you will have to condition those muscles for that new activity. Warm up well before running, and cool down after with some stretching. Drink plenty of water, and depending on the temperature and humidity drink during the exercise. When you feel thirsty you are already dehydrated. Just take it easy until your body is accustomed to the exercise, you will be fine.

How to stop getting cramp in calf when running on tread mill (other than stop going on the machine!!)? Thanx?

You may be pushing yourself too hard. Try intermittent jog/walk. Job for 1/4 of a mile, then walk, say for two minutes, jog for 1/4 of a mile, then walk. This routine puts less stress on the heart and the cardiovascular system.

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